BuffMother!

Fun Day!

2012-01-31T22:17:00.001-06:00

I have a fun girls lunch today with a friend of mine who I've not been able to hang with often recently due to us both being so busy...followed by getting to hang with my buddy Emily at her new photography studio!! I am so excited for her to finally have a "place"...Growing up is so fun, lol!!
I'm also neck deep in working on my website updates and trying to get our next contest organized. FUN, FUN!!
The contest is going to be our shortest yet-- just 21 days! The goal is to help get everyone involved a jump start towards their 2012 goals and to help establish new habits. They say it takes 21 days to attain a new habit~ i think we'll be able to accomplish just that!
I should be able to post the official contest announcement by tomorrow at the lastest....Promise me that once i post it, you'll invite your friends?? :bff:
I'm off to get some work done before the fun!
Your Friend, Michelle

"Piggy Marie"

2012-01-30T19:41:00.001-06:00

My nick name growing up was "piggy Marie"..and for good reason. I am a mess! I blow through my life like a tornado and rarely take the time to ORGANIZE myself the way I should. It's not a in my nature to care about keeping things in order-- I'm more about shaking things up and taking action.
Well...I can't take it anymore! I must get organized at least a bit more than what I am right now. Does anyone have some good tips?
3 areas I really struggle with organizing are:

my clutter- odd and end stuff around the house- where did all this junk come from?
my paperwork/mail/bills-- what to do with all of it??
my computer- I can't find anything on the sucker!

I think where I'll start is with my computer. I'm inches away from buying a new one-- it will be a "fresh start" of sorts :) Naturally next in line will be my office just in time for tax season, LOL! If I can get those 2 areas under control during Feb. I'll be happy!! that's my goal!
The good news is that my body is getting organized-- the fat cells are leaving and my muscle cells are becoming more active!!
This week my focus is all about my diet~ the workouts are solidified as part of my routine-- now I just need to keep the diet in check! FAT is where I tend to over consume-- so I'll be watching the butter, nut and fatty meat consumption big time in order to get to my goal by March 1.
POA for workouts are:
M- Lift back and run
T-Lift legs
W-Lift chest and run
Th- Lift back
Friday- run
Saturday- Lift legs
Sunday- off
I'm still planning on writing up a workout plan for the warrior dash- maybe I'll have time to get that done later this week.
Also, I'm rather sure our Feb contest is just going to be a short one- 21 days!!
I'll announce that later!
Love ya's
-Michelle

Trail Run Done!

2012-01-28T14:06:00.000-06:00

It's a gorgeous Saturday here in AR (that's ARKANSAS)...and I hit the trail on my property for a good KILLER run!
We have a trail that is probably about 600meters+ in length all down hill! Today I ran up the entire thing twice with running down the hill in between-- then afterwards ran r 4 "striders" each one getting progressivly faster and jogging between them. It was a great workout in preparation for the Kansas City Warrior Dash...I need to be sure I have some sort of an endurance level built for it!
Now it's time to shower and primp myself up for "DATE NIGHT"!! G'ma is taking care of the kids for the night and we are spending the night in town~ whoohooo!! I can't wait to hang with my baby!!
My little puppy is gonna miss us:

She hates this shirt...poor thing!

Yesterday was a good day, I felt better and my body weight is finallyresponding to my relentless fitness quest! I am getting stonger, leaner andLIGHTER! I weighed in at 129 again...but I feel 128 in my near future!

Funny how life changes and how Friday Nights are not so exciting anymore,lol! At 9:30 and we were prepping for bed.

My plan was to do a big 10 week contest starting on Feb. 6th, but I'd liketo have my new website done prior to that contest. It doesn't seem like that'sgonna happen~ things always take longer than planned. Anyhow...I'm thinkingthat we may have to start it later or do a short challenge instead...I'll keepthinking on it this weekend and let you know.

The workout for Friday was legs...and MAN! i'm really missing a squat rackat my new gym-- the smith machine is not a stellar option for me to hit my legsthe way I need. I actually went against my own better judgement and put a bitmore weight on the smith than usual and strained my knee a bit I think it'll be fine, but I seriously mustfind a way to get in a better leg workout at least 1 time a week.

So it went like this:

Squats and Lunges on Smith
Leg Press
Knee Extensions
Leg curls
Seated Calf raises
Abs between sets and some side lunges and stretching also

Gunner is getting stronger~ fun to see!

See you tomorrow!!
Love,
Michelle

Overdrive!

2012-01-26T22:47:00.001-06:00

This week my brain has been overdrive. I'm trying to figure out the direction I want to take in my business. What amazes me about where I'm at is that I have TOO many options. I don't think most people can say that! I've gone back and forth- should I dive in- hire help, attack all angles? OR should I scale back and focus my effort towards one specific goal? I'm at a crossroads I can't continue on down the same path....Change must happen.
Today was all about business branding and tough questions, like: "What photos are too sexy? What is the message I'm selling? What is the true mission? How do I stay true to myself while conforming to a markeing model?"...Guidance from ABOVE is where I need to go with those issues.
Despite my brain being on overdrive, I had a good day. I got GRAZED by a head cold, so I slept in...I feel good and know I'll be feeling 100% by tomorrow.
Today's workout was Chest/Tri's and intervals with my son Gunner. We were both texting while trying to workout-- that doesn't work the greatest. In the end it was the perfect workout for today.
It's time to get the kids to bed, I'll see you in the morning!
Love,
Michelle

Computer!

2012-01-25T17:02:00.000-06:00

Well...It's officially time for a new computer for me! Today I spent 5 long unproductive hours dealing with computer issues on my 2 computers. My 4 year old desktop kept freezing up and my 3 year old laptop kept crashing. It's time for a new NICE machine!
I'm wondering what I should get? I've had always used PC's but I would love to try a MAC since a ton of what I do is with pictures, videos and online. I have an I phone and an I pad, so having a MAC may just be the ticket. I'm not sure though about compatibility??? Will I be able to open all my old files on the MAC? Any input on what kind of computer I should get would be great.
To alleviate the stress my computers gave me all day, I hit the gym with my son!
We did legs-
Smith squats- 4 sets
Smith Lunges- 3 sets
Knee ups on bench- 2 sets
Leg press- 4 sets, heavy set 10 reps at 220#
Bulgarians 2 sets body weight, 1 set 15#DB's
Leg curls- 2 sets
Leg Extensions- 4 sets
Seated Calf Raises- 4 sets
On the way home I clocked how far it was to our house from a street named Dallas-- it was 1.25miles. I decided I'd run that when we got home...
So I hit the dirt- running on a dirt road with lots of rocks isn't the most enjoyable experience, but I am determined to get into shape! All was well until after the halfway point a dog decided to run through his "invisible fence" and run the mile with me. Good thing he was nice and harmless...I had my pepper spray in-hand just in case :)
Once I got home, I brought the dog back to his house in our truck-- what a furry mess! Thankfully Gunner cleaned out the truck~
I'm ovulating and bloated today-- I've had to continually remind myself that I'm re-building my muscle and fitness right now so my weight is not ready to shed just yet...but come February, I'll be in a good place to see the fruit of my Labors..... "Patience Grasshopper!!"
Time to go before my computer crashes again!
Love ya,
Michelle

I'm Doing it!

2012-01-20T08:35:00.000-06:00

I'm proud of myself today, becuase I'm doing it!! I'm sticking to my workout plan and I'm getting more fit by the minute!! Winter is rough and seems like such a hart tine to keep energy and momentum; my determination is paying off!! I'm DOING IT!!
I've got in 2 great runs and 3 nice lifting workouts this week so far!!
Yesterday was a treadmill run of 20 mins with the easy minutes at 6mph and the hard at 8mph- I had 6 hard minutes AND I lifted Back, Shoulders and Biceps.
Today was a good DANCING/JUMPING warm up followed by Chest/Triceps and abs....I'd like to get in a bit more "cardio" so I think I'll go for a hike or maybe dance more??
On my body front, I am seeing changes, just the scale is not reflecting it as much as I'd like- I feel like I have a cyst on my right ovary again (I had one a couple years ago)...anyhow the hormone irregularities can be causing me to retain more water than ususal...No worries, I know it'll resovle it self soon. I'm focusing on doing my part- eating GOOD and EXERCISING!!
I'm fired up because I'm not letting myself down; I'm sticking to my plan; I'm doing it!!!
:cheers:
-Michelle

Warrior Women!

2012-01-18T16:36:00.002-06:00

A sweet friend of mine helped me remember that "We are WARRIOR WOMEN"...we are fighters!
I preach and teach that I want being buff to look easy. I strive to make it simple, turn-key and uncomplicated...But the truth is it's a battle!
I battle continuously:
I fight for time
I fight sore muscles
I fight for proper food
I fight for good information
I fight for energy
I fight for focus
I fight injury, illness and disease
I fight to be understood
I fight to get results
I fight to learn more
I fight to help others
I fight for my motivation
I fight to be positive
I fight to keep the MISSION pure
I fight to enjoy life
We are "Warrior Women", fighting is what we must do, but we must do it with LOVE!!
Love is the key-- if we fight out of rage, jealousy or malice--we lose!
I LOVE YOU
Warrior Princess,
Michelle Marie Berger

Stimulants and me = NO GO!

2012-01-17T16:05:00.002-06:00

Alright, I am here to tell you about a key learning, I RE-LEARNED about myself last week. Stimulants and me = NO GO! My week started off great last week. I had great energy, good mojo, focused clear mind and then--- WEDNESDAY happened. I did 3 things I shouldn't have-
1- I took a "fat burner"
2- I tested a new pre-workout stimulant powder creatine/no2/caffiene product
3- I had a BIG diet coke!
I was fine on Wednesday, but on Thursday- I felt as thought I had been hit by a truck. You think I would have connected the dots and learned then from my faulty intake, but NOOOOOO! I repeated the stupidity on Friday- minus the diet coke
Saturday I paid! I was DOA all day and I fell asleep at 8pm. The moral of my story...
"Temporary energy from STIMULANTS is NOT WORTH it! Stimulants and me = NO GO!"
I implore you to be aware of the affect stimulant type products have on your body. My in-ability to handle stimulants was not always like this...I had years in my 20's where I was a fat burner junkie, lol! I was a total addict to ephedrine and "metabolife"...anyhow- I believe that abuse is what has lead me to this place of "no tolerance"...It's not good for your body to run too long on empty. It does affect you more than you know! Be aware and use stimulants with caution and very conservatively.
The only "safe" pick me ups I found are the small amount of caffeine in my buffing pills and plain old "coffee"...my body doesn't react in crazy ways to it and I always know that I'll be able to sleep as long as I keep my consumption to the am hours.
Buffing is ON for me-- I started by being active on Sunday- we did more "burning" on our property.
Then yesterday Gunner and I hit the HILL on a path by our house- We picked a distance that was about 150-200meters and ran up it 5 times! It was good and I sure do feel it today!
The remainder of my week looks like this:
Tue-legs @gym with gunner
Wed-run and back, shoulders, biceps @gym with gunner
Thurs-chest/tri/shoulders and some sort of cardio
Friday-legs again...maybe at home due to squat rack issues
Saturday-upper body and a run- maybe hills again if it's nice outside
Sunday-off
My main goals this week is to stay focused on diet- cutting diary and grains- and get in my cardio-- it's time to up it for some serious BuffING!!
I plan to hit my goal of 125 by March 1!!!
Stay healthy, and WISE!!
Love,
Michelle

Weekend is ON!

2012-01-14T13:28:00.001-06:00

Tonight Gunner and I got in our 4th lifting workout for the week, YAY!! He's already getting stronger and says he's gained 7 pounds (not sure on that, but he is up to 114!)...I'm so proud of him and his effort. He's going to be a big strong boy by this football season!
Anyhow, The kids are so fired up that the weekend is here and so am I!! I'm going out for dinner tonight: Tomorrow is watching some football, a bonfire, the UFC and more football on Sunday will round out my weekend!!
In addition to the fun stuff one of my DD's has a birthday party, so that'll mean some driving around- I also would like to get in a solid squat workout. My new gym doesn't have a free weight squat rack, so I'm planning to go to my old gym or get in a good workout at my house on my squat rack! THESE LEGS NEED THE WORK!!
Today is cycle day 3 and my first weigh in was horrid!! I was holding tons of water and weighed 132--eeeeekkkk!! But by 5pm tonight I weighed 129 again~ Whew! I hate hormone bloats! Anyhow~ buffing officially starts on Sunday and I plan to hit it VERY HARD! Time to push myself to the limit, no more pussy footing around!!
Peace out....
It's time for me to go OUT!!
-Michelle

2012-01-13T16:11:00.002-06:00

Yet another social website is gained my membership this past month...Pinterest! I'm still trying to learn how it works, but today I actually figured out how to pin a few items on a board. Anyhow if you are on there, let me know, I'd love to follow you! My profile is "BuffMother" http://pinterest.com/buffmother/
This week has been so busy, I worked so hard Mon, Tues and Wed to catch up on my work after the holiday vacation, that by today I was beat! I had to go back to bed for a couple hours after the kids left for school ....I guess that's why I call them "Tired Thursdays". I expect that tomorrow I'll feel like a new woman; It'll be cycle day 3 and It's FRIDAY!! Buffing is almost here!! The BEST Week of my month is ahead~ watch out world~!
I finally managed to my booty out of bed just before 10...so that I could call a my Buff-Sister Sherry. She's such a hoot and really GETS ME. Anyway, we spend some time talking about how excited we are for 2012 and how we love, love, love all our BuffMother-Sisters!! :bff: It's true, we believe we will all be Best Friends FOREVER!
After my talk with her, I had another really interesting business phone call. I can't share too much about it just yet, but It's really good stuff for all parties involved. I can't wait to get that project rolling!! I love all the energy for fitness that people have during the new year...I sure hope this momentum lasts through the winter!
Gunner and I got in our back workout and a short run too this afternoon. It's good that we've gotten 3 workouts done so far this week and now he's been "initiated" on each body part. Tomorrow when we workout we'll do some things he's already done~ which means less work for me!
On a personal front my head is spinning....I have so many things I "want to" get done and an ever increasing workload that shows no sign of slowing down. I may actually be at the point of being ready to hire myself an assistant! I'm talking about a real in flesh person in my office to help me get things DONE! It would be so nice to have a capable helper!
Sorry this is such a "journal" type post...I'm just too tired to be creative tonight. My plan is to snuggle up and watch some good tv tonight!

God Bless,
Michelle

Actually REALLY trying...

2012-01-10T17:15:00.001-06:00

I am actually REALLY trying to eat better again for the first time since Thanksgiving~ the holidays are Wacky!! The good news is that I did keep my workouts and food intake in check enough over that time to maintain my weight right at the 129'ish mark I am not unhappy with that weight, but I am much more content at a 5 pound lighter weight.
Which leads me to my goal....
My goal is to weigh 125 by March 1st.
Actions needed to obtain:

keep workouts consistent 5+ per week
keep focused in increasing my cardiovascular fitness lever with more running/cardio
keep counting my portions- key elements are to INCREASE my protein and green intake and DECREASE my carb intake!

Losing weight is difficult for me (probably because I don't "have to" lose it)...that's why I typically need another goal to focus on instead of just dieting. I was hoping to go on a trip to the beach with my hubby this winter, but the timing doesn't look good for that. Instead I MUST get a photoshoot booked ASAP. I should actually do 2 or 3?? I need some new fun photos and doing more than 1 shoot helps me get in the "groove".
I have some other goals for the year, but they need a bit more time to "hash out"...I'll spare you the ramblings!
Let's attack our goals!! It's go time!!

Booyahh!!!
-Michelle

"Mom can we workout together?" YES!!

2012-01-05T16:32:00.000-06:00

My son is 12 and in the throws puberty. He's just started to get that young man surge of hormones and a strong desire to be stronger!! We now go to a gym where we can workout together (previously the youngest age allowed was 14).
The plan is for him and I to get the workout done directly after school so the "EXCUSES" of dinner, homework, exhaustion, housework, etc...don't get in our way! It'll be a big comittment on my part and his~ BUT, It'll be so worth it!
I am very confident that by summer with consistent effort he will be bigger and stronger than me! FUN!!
Today, I've been trying to catch up a bit on the work front...It's crazy how FITNESS Season hits hard after the holidays!! I love it! I spent the morning answering emails and catching up on facebook.
Then I hit the gym for a quick yet effective 10 min run and 20 min back, shoulder, biceps and ab workout-- GOOD STUFF.
Now it's time to get outside!! It's 55+ here and a GORGEOUS afternoon for another fire!!
Love ya's,
Michelle

Date Day!!

2012-01-03T17:04:00.001-06:00

Today is DATE DAY!!! My hubby is on vacation and we are heading out for a DATE DAY~ I'm so excited!! We don't know where we are going, but it doesn't matter because we ALWAYS have fun!!
For those of you who are married, Do you still date your husband?
See you tomorrow,
Michelle

KISS!!

2012-01-02T19:02:00.001-06:00

This year I have 3 resolutions:
1- to KISS MORE!!
2- to take more PHOTOS!
3- to BLOG DAILY!

Kissing more sounds simple, yet when you have 5 loved ones in your family (+ a puppy) who all need KISSES, it can be a bit demanding. I am up for the challenge~ it may get sloppy & personal but I am armed with my puckered lips ready to rock my kisser in 2012!!
More photos is a must...my kids are beautiful and I barely took any good photos of them the past couple years! It's a shame, but no more-- I am going to snap away. I also have beautiful landscapes, animal and plant life all around~ no better way to capture it than with a click of the camera!
Blogging daily is something I've slacked at the year....I love blogging-- not just using it as a journal, but using it as a place to explore my deep inner thoughts, ideas, strategies, etc...the more I blog the better I feel about everything. I don't expect EVERY DAY that my blog will rock, but I do expect inspiration and creativity to flow from time to time!

Don't be surprised if in 2012 share photos of me kissing others in my blog!!
SMOOCHES!!
-Michelle

Change

2011-12-29T11:55:00.002-06:00

HI'dy Ho!!
Change in my book is good yet Change is tough. I am a personality that thrives on change, yet I'm growing a bit tired of it after his past year, lol!! As a family we've changed a lot about our lives in 2011! We basically changed our from being city folk into country bumkins I feel as if 2011 was a year of transition and 2012 will be the year to DELVE into the wonderful changes that were made. I feel a huge sense of peace as I look forward towards my goals and plans for 2012!!
I've not exactly found a scary goal for my fitness just yet except for an upcoming photo shoot (that I still need to book)... my scary goals seem to be more about business at this point. I've been delving into some uncharted territory recently and it can be a little SCARY!
Speaking of change, I had to change my big workout plans for yesterday. I cut the palm side of my index and middle fingers on my left hand (thankfully not my right hand!!) as we were moving our stove...the bottom of the drawer is SHARP! I figured it'd be smart to let them heal up a bit prior to raising my heart rate to much. Despite it all, I was able to still be productive by finishing some painting in my kitchen yesterday.
The cuts are felling better today and I'll hit the gym to see what I can do with a limited left grip...I should be able to do a mish-mosh of upper body stuff, some abs and a light run.
Hope your day is sunny like mine!! It's supposed to be an above average 61 here today!!!
Toodles,
Michelle

Days 2, 3 and 4, LOL!

2011-12-22T19:57:00.001-06:00

Okay, I know I am a little behind on blogging, shopping, decorating, wrapping and life in general this week, BUT I am not behind on my workouts!! YIPPIE for the 40 days to FIT!! it's doing the trick to keep my mojo going this super busy pre-Christmas week!!

"BuffMother" Fit tip-
Stay hydrated with fun interesting options other than just plain water. 1- add lime or lemon juice to your water. 2-try adding fruit or veggie slices( ex. watermelon, cucumbers) to your water and refrigerate it a bit. 3- green tea, black tea, herbal tea hot or cold are great alternatives to plain water...you may find it best to opt for the NON-caffeinated varieties.

So...I'm thinking about opening a fruit/veggie water bar...you could drink them hot or cold. warm watermelon sippers, crisp cucumber coolers, green bean blast, lol!! Would you buy??

youtu.be/N3IQNPCIZ-k?t=27s

Here's a recap:
Sunday (day 2): It was a rest day. I typically don't get on the computer much if any on Sunday. When I say that I will be blogging daily come the new year's that does not include Sundays! Sundays are all about family, God, rest and no computer :hehe:
I did however read the fit tip and post a little on FB from my phone- I loved the fit tip about setting a simple weekly goal. Mine this week was workouts!! The GOAL TALK also got me thinking about how last year I went looking for a "SCARY" goal and found football. That was fun!! I need to find my scary goal for 2012!!
Monday (day 3): LEGS!! Oh man and i hit them hard!!
Squats
95x10
135x10
155x10x3sets
Deads-
45x10
95x10+10 conventional x2sets
45 degree hack squats- pulsing to hit glutes
Machine weight x 25 reps
90x25
Calf Raises-
70x10x2
Lower back/booty extensions-
2sets x25 reps
Full ab extensions-
15 reps x2sets
Knee extensions- new machine
70x20
90x10x2sets
Walking lunges with DB's
20#'s x15x2sets
I finished the workout with a slow 10 min run @5mph. Just trying to get my running feet under me again!
Tuesday (day4):
Back workout- my gym got new equipment and took out much of my favorite back stuff and replaced it with precor machines.
My normal lat pull is gone
Here's a quick recap of what I did- lat pulls, pull ups- close hammer grip (9, 6), seated rows, bicep curls machine, shoulder press machine
I finished the workout with a slow 10 min run @5mph...I can feel my leg workout from yesterday big time!!
Time to GO!! I've got tons of wrapping to do tonight and more shopping to get done tomorrow~ hope you are hanging in there these last few days before the holiday!!
LOVE, Michelle

Wow!

2011-12-17T11:54:00.001-06:00

WOW!! is all I can say about the response I’ve had to the “40 days to FIT” challenge!! Hundreds of people have already done the challenge since July of 2009 when I first ran the challenge. I know that I’ve benefited from the challenge myself and I am all about being “reminded” of the important basics that it takes to live a healthy lifestyle. That’s why I am doing it again and have invited you to join along!!I can already feel the synergy! Thanks everyone for your support and participation!!!!

My 40 days starts today~ and I am really fired up. Yesterday I took some time to put a reminder on each day of the calendar as to which day of the 40 we are on–I plan to stay focused for the entire 40!!! My motivation for this challenge is my a trip to the beach at the end of January. I want to be really fit for some sexy fun, LOL!
I‘m still working on my December goals~ here they are for this week:
fitness:5 workouts a week and start to run again (I’ve taken the past 2+ months off)
work: website update; schedule a photo shoot
family: get settled into our new house (we are currently slowly moving )
spirit: get back to reading my bible and doing a daily devotion
Yesterday was an awesome day…Gracie had an awesome birthday party at her cousins and is still there! She spent the night~ She got some really, really cute clothes and $$- her favorite thing!! Another really funny thing that happened yesterday was Travis and I were jokingly “bumping our bellies” in the living room and my 12 year old son had such a genuine horrified response of simply “WOW”, it was classic- he was seriously worried and embarrassed by us!! It’s so fun to tease kids!!
I ended up home-bound yesterday my furnace needed to be serviced- but managed to get in some killer at home exercises…I did a ton of push ups- several varieties and some fun explosive chair dips– I’ll make a video and show them to you soon!
I am off to “just do it”– going shopping with 2 of my daughters and after that I’ll get in my leg workout and a short run!!!
Let’s have a stellar Holiday Season!!
-Michelle
p.s. if you want to join us on the 40 days to FIT challenge, please sign up HERE- http://blog.buffmother.com/1384/40-days-to-fit-join-the-challenge/
...you'll get an email daily that has a tip and an featured article like this one from today:
Day #1-FIT tip-
Just Do IT!! Nike's slogan is enormously successful for a reason. In order to be FIT...JUST DO IT!! Turn off your brain and just get moving. Strive to do "something" towards your fitness goals at least every other every day!
Day #1-Feature ARTICLE- (comment here)
http://blog.buffmother.com/1454/a-bit-about-buffmother/
Please comment each day on the Feature ARTICLE for your accountability~ stay focused...40 days to FIT!!!

Been Hormonal

2011-12-13T16:55:00.000-06:00

Hi Friends,
I've been a bit hormonal this week...which shows up with a lack of focus and a tendency to be forgetful about posting on my blog. Unfortunately, It can also cause me to slack on my workouts a bit.
On the BRIGHT SIDE, the good part about being hormonal is that I get a little bit "nesty" and find it easier to do things like laundry, cooking, cleaning, etc...I also get a bit more sentimental and "LOVEY DOVEY"
This week should be a bit better on the blogging and workout front. I got a membership at a new gym to "try" for a month...and I am determined to hit my 2012 goal of daily blogging early, by starting the habit now.
Some other stuff going on here includes:

My DD Gracie's birthday is tomorrow
We had 3 kids lose a tooth in the past few days!!
My Christmas tree is UP!!
I have NOT started Christmas shopping yet!
I really hurt my toe (4th one) by stubbing it last night
I am giving away a STOP SNORING product (see below)

I got in a good at home Leg workout Saturday Night but that was the last one I've managed. I had good intentions to go last night, but I was so tired!
I need to get to it earlier...Despite only getting in 3 workouts last week my weight was still just under 130 yesterday afternoon on cycle day 27.
My POA for the remainder of the week in order to get in 5 workouts looks like this~
Tues: Abs, legs @gym
Wed: ABS, back shoulders and biceps & start running on treadmill @ gym-- I have not ran in over 2 months!
Thurs:Chest Tris
Friday: run again
Saturday: lift Lower body
Sunday: off
Food wise, I've been trying to simply eat more fruits and veggies. I've been getting in a carrots and apple most every day....but I need more greens consistently. It's been a challenge to eat right recently...but I'm still trying!!!
Let's have a GREAT Week!!
Love ya,
Michelle

Anybody snore?? or have a loved one who does?

I'm giving away FREE samples of an amazing NATURAL STOP SNORING product~

Get your FREE sample NOW:
Simply send an email to aslack@infusionbrands.com with the subject line: "BuffMother"
...and include your:
Full Name, Email, Mailing Address and Daytime Phone Number(s)

...Sleep TIGHT!!!

Your friend, ~ BuffMother!
p.s. no pills or uncomfortable devices

My Workout Yesterday

2011-12-09T15:20:00.001-06:00

Good morning world! It's Friday today and you know what that means...BE EXTRA FRIENDLY today!! Friendly Friday ROCKS!!
My workout yesterday~ was inspired by some comments I saw on www.bodyrock.tv regarding exercise demonstration. Many of their followers were having problems "seeing" how to do a Sumo Squat Side Step Up exercise. Anyhow, I thought I'd take a video to show how and actually do the workout challenge myself.
This video shows the how to demo and last 100 reps of a 200 rep workout being completed. Please follow along for a great workout!! This exercise is great for teaching you balance and working your hip flexors, lateral hips, butt, hamstrings, glutes, quads, calves and abs. Please feel free to Follow along as I demonstrate this exercise and share my workout.
The details:
Equipment needed- solid surface, good shoes and a solid chair, box or bench and a timer

Goal is to complete 200 Sumo Squat Side Step Ups with GREAT form
Time yourself to keep a solid pace- try to keep it steady the entire 200 reps
Switch sides every 10 reps- 10 to to right; 10 to the left repeat 10 times total.
The workout takes about 15 minutes give or take a few minutes- it depends on your pace, form and fitness level. Remember it is NOT a race!!

Then I did a short at home circuit workout that I did today for your stomach, shoulders, back and abs. (Notice- I changed clothes, put my make up on, fixed my hair a bit and put on a visor-- I realized how horrid I looked in the sumo squat video, lol!)
The details:
Equipment needed- Ab Wheel, set of Dumbbells
Ab Wheel x 10 reps
15 second rest
DB Shoulder press on Knees x 10 reps
15 second rest

Key points to remember-

If your dog weighs more that 5 pounds keep them away from your workout area.
If you have never done the ab wheel you may need to lower the number of reps to 5 per set. It takes some practice and you WILL get sore.
Proper form is more important than speed. Slow down, breath and focus on perfect movement with intense MIND MUSCLE connections.
This workout in an of itself is very short but effective- you can do it as a short "emergency" workout, an MOJO keeper type workout or in addition to your normal upper body or after and interval workout like I did :)

Have fun!!!
-Michelle
p.s. Pretty please, comment and even share my you tube videos; it really helps a ton!! THANKS!!

Ab wheel shoulder press circuit workout

2011-12-08T19:18:00.000-06:00

Keep Believing!

2011-12-08T13:08:00.001-06:00

I'm in the process of revamping my website and I am SOOOOO excited about giving the world a fresh view of BuffMother.com!!! Back when I first launched my site in 2004, I wrote the FIRST STEP a woman must take to become a member of Team BuffMother.
The attitude of the site, the article and a few photos stood alone on my site for a few months....the response from women all over the world was EPIC and Team BuffMother was BORN!! The simple beginning for an amazing journey for many women including myself. I am updating my site, but STEP ONE remains the same. "JUST BELIEVE!!"
Here's that original article:

The First Step to becoming a BuffMother! Is to Believe!

Just believe It!! I am living proof- I believed I could do it and I did!!! So many women want to be in shape and confident in their bodies as a mother, but they never let themselves believe that they can.
WHY WON’T YOU BELIEVE????
First off, society has told you over and over and over again that you can’t. I’m sure you’ve heard it, “I wore a size 5 when I got married and then after having my baby, I’ve never been smaller than a size 10.” Or, “I workout a lot but my body will never be the same now that I’ve had a baby”. On the other side of the story we hear husbands saying, “My wife looked great, before she had kids” and mothers saying to other mothers “Getting fat and staying fat afterwards, that’s just part of having a baby”
NO! NO! NO! Don’t’ believe it. Instead believe in yourself and that your body is an awesome machine. Your body is capable of almost anything your mind tells it to do. So don’t let society tell you, that you can’t have your pre-pregnancy body back (or better). Instead you need to tell your body that it will be buff and beautiful and it will believe it!!!!
Secondly, you feel that there are just too many obstacles or excuses. There are obstacles (excuses) for everyone. As mothers, we have even more to overcome. Often times we aren’t selfish enough to take time out for ourselves in order to workout. It is important to learn that the right 30-60 min workout is priceless. There is so much gained in this time that carries over to the other 23 hours a day that you must be determined to get your workout in regardless of the obstacles.
The excuses are endless: I have no time, I have too much weight to loose, My kids don’t like going to the gym, I’ve never been “buff”, I don’t have the discipline, I have a bad back, I have no money to go to a gym…. The list goes on forever. Don’t listen to your excuses. None of them are true!

There is time, you just have to be determined to make it.
You can be ‘buff’ all it takes is time, knowledge and effort.
Your kids will be fine. They don’t like a lot of things. That’s how kids are.
You have enough discipline to do anything otherwise you wouldn’t be a mother.
Working out will help your bad back turn good again.
You don’t have to join a gym

You will overcome any excuse if you just set your mind and believe you will.
You need to believe that you will be buff and beautiful as a mother. Believing it is the only way you will achieve what you desire!
How to Believe:

· Believe before you do believe:

I know it doesn’t sound like I’m making any sense, but listen. In order to believe something that you don’t see you need to tell yourself over and over that you believe it. Tell yourself , “I will have a flat stomach again.” “I will feel energized and good from working out.” “I will wear my pre-pregnancy clothes again.”
The possibilities are endless. It is all about believing that it is possible and that will lead to consistent action toward your goals.

· Believe in baby steps (pardon the pun) to your main goal:

It is very possible for you to accomplish a lot in even one week of effort towards better health. Give yourself new things to believe daily and weekly. For instance even two days after delivering a baby you should start believing that your still huge belly will go back to its pre-pregnancy shape. I would tell myself this every time I caught a terrifying glance my belly in a mirror or window reflection. My constant positive belief lead me to “suck it in” and that was crucial to regaining my waist.

· Simply believe despite everyone telling you “no”

Many people don’t come right out and tell you “you can’t be a buff mother”, but they will imply it with questions, or complaints, or jealous remarks toward mothers that are trying to be buff. Just, remember I am living proof. I followed this system and I became more fit than I’ve ever, ever been within 9 months of having my 3rd and 4th child by C-section. So take a close look at the source of the discouraging remarks and don’t let people that don’t understand , detour you on the way to your goal. Just believe that you can accomplish everything I’m asking you to do and you will be a BuffMother!

JUST Believe!!!!!

D1!!!

2011-12-02T13:33:00.001-06:00

Oh yes, D1 it is!! D1 is a familiar abbreviation (in my brain at least)...
D1 sports or Division 1 is what it triggers automatically in my mind. Division 1 means the best of the best in college athletics. My desire was to compete at that level...unfortunatly that meant moving away and turned out to be impossible because I fell in love with my hubby instead God is so wise~ he had my better plans in store for me!
Back to the topic at hand.... TODAY D1, stands for DECEMBER 1!! D1 is all about setting goals, planning how to attain them, writing lists, gathering data, making preparations and most importantly taking action toward being our BEST! Let's be like D1 athletes this month- the BEST at what WE do!! We are Division 1 TEAM BuffMother!!
We are the BEST....
mothers
friends
cleaners
fitness fanatics
weight lifters
business women
budgeters
choice makers
teachers
cooks
wives
shoppers
wrappers
decorators
encouragers
servants
listeners
workers
researchers
drivers
at being positive
dressers
etc....

We are the cream of the crop and don't forget it!! You are the BEST at everything you do!! Live up to that expectation and you will have a very successful December and LIFE!! Live a D1 existance; Be a Division 1 Team BuffMother member!!
A few of my goals for this December:

My family goal- settle into our new place, make it "warm" and cozy for us...enjoy the holiday shopping with my kids!!
My business goal- get my website update well underway so that we can hit the New Year with a new bright shinny website!!
My fitness/body goal- to weight 127- REAL WEIGHT at the end of December! Not a low dehydrated, delplete weight- a REAL Weight. Also, I must get in 5 days of workouts a week! Starting weight is 129.8 for me today and it is cycle day 16- Pretty sure that's a real weight...I was 131.6 yesterday from my ovulation bloat :)
My spiritual goal- keep praying and beliving- God is truly good and wants me to be a light shining for HIM always!! I need to remember that 24/7!!

I'm off to plan, plod, prep and HIT IT!!

GO T-E-A-M BuffMother!!! Let's do it this December!!
Coach,
Michelle
P.s. Thanks to a quick search www.WIKIPEDIA.com proves that D1 is truly a higly used abbreviation~

Sports

NCAA Division I, the highest division of American collegiate sports
The D1 Grand Prix (or D1GP), the premier drifting championship in the world
There are three other drifting series that use(d) the D1 moniker, related or not:
- D1NZ, from New Zealand
- D1 IRL, known now as Prodrift Irish Series in Ireland
- D1UK, then D1GB (as former official franchise to D1GP), known now as European Drift Championship in the United Kingdom

Science and technology

D1 (Sony), an early digital video recording format
D1 (building), a 80-floor residential building currently under construction in Dubai
ATC code D01 Antifungals for dermatological use, a subgroup of the Anatomical Therapeutic Chemical Classification System
Dopamine receptor D₁
Haplogroup D1 (Y-DNA)
Mercedes D.I, a 1913 German 6-cylinder, water cooled, inline engine for use in aircraft
Nikon D1, a digital single-lens reflex (DSLR) camera
Vitamin D₁

and also :

"D1", a hexadecimal value equal to the decimal value 209
T-D1, the German T-Mobile mobile phone network former name
D01, Carcinoma in situ of other and unspecified digestive organs ICD-10 code
D-1, a West German funded and controlled STS mission.
D1, an abbreviation for DOCSIS 1.0, an international telecommunications standard.

Transport

D1 class Melbourne tram
D1 multiple unit, a train developed at Torzhoksky car-building factory in Russia in 2007
D1 road (Croatia), a state route in Croatia
D1 motorway (Czech Republic), a highway in the Czech Republic
D1 motorway (Slovakia), a highway in Slovakia
D-1 Proton, a Russian commercial use rocket
Bavarian D I, a 1923 German tank locomotive
DFW DI, a DFW aircraft
Dunne D.1, a 1907 British experimental aircraft
Friedrichshafen D.I, a Friedrichshafen aircraft
LB&SCR D1 class, a 1873 British powerful 0-4-2 suburban passenger tank locomotive
NCC Class D1, a Northern Counties Committee Irish steam locomotive
PRR D1, a 1968 American steam locomotive model
the first model type of the BSA Bantam

Military

D-1 152 mm howitzer, a Soviet World War II artillery system
AEG D.I, a German World War I fighter
Albatros D.I, a 1916 German fighter aircraft
Aviatik D.I, a 1917 Austro-Hungarian single-engine, single-seater fighter biplane
Char D1, a French tank
Daimler D.I, a 1918 German fighter aircraft
Dewoitine D.1, a 1922 French single-seat fighter aircraft
Euler D.I, a 1917 German single-seat fighter
Fokker D.I, a 1916 German aircraft
Hansa-Brandenburg D.I, a 1916 German fighter aircraft
Junkers D.I, a 1917 German fighter aircraft
Knoller D.I, a KuKLFT D-class designations aircraft
Phönix D.I, a 1917 Austro-Hungarian First World War biplane fighter
Schütte-Lanz D.I, a 1915 German single-seat biplane fighter
Siemens-Schuckert D.I, a 1916 German single-seat fighter
UFAG D.I, a KuKLFT D-class designations aircraft
WKF D.I, a KuKLFT D-class designations aircraft

Other

D1, a Dublin, Ireland postcode
D-1 guitar, a guitar model by C. F. Martin & Company
D1 Music, a record label by Jay Paul Gordon
D1 Recordings, an Irish techno record label
"d1", an ironic reference to "one sided"-die which only shows the value 1 when used
In town and country planning in the UK, D1 is the code for permission to use specific land or premises for non-residential institutions (schools, libraries, surgeries)
D02, Richter-Veresov Attack ECO code
D1 is the first technical climbing route up Longs Peak's Diamond.
Dopamine receptor D₁, a subtype of dopamine receptor in the central nervous system
D1, An AQA A level Maths unit based on Decision maths
D1 could also be an abbreviaton for Diablo (1), a popular Role Playing Game (RPG).

Oh Yeah....today is day 1!!

2011-11-28T12:19:00.001-06:00

Today is Day 1 of the rest of my life...as is every day, lol!! I had a super refreshing and productive long weekend family weekend. We ATE a lot of fun stuff~ I cooked a big Turkey Day meal and 3 pies. Everything was wonderful and provided meals for the entire 4 day weekend. We also got a bunch of painting finished at our house. Now it's time for our floors to be installed and for us to MOVE IN this weekend!!
It'll be the final week for my kids in their current schools. They'll start in a much smaller school district next Monday. They seem ready and excited!! I have to get all the paperwork for the transfer started today :smile:
I didn't do an "official" workouts over the holiday, but I'll get back to it today. My body feels good, refreshed and ready to regain my top fitness level. Working out over the winter is a must for me! My big goal at the moment is a trip to the beach with my hubby at some point this winter. We are tenatively planning for the end of January
I've got tons of "to do's" today and tons of catching up to do with my rally room friends!! I'm off to attack this DAY 1!!!
Have a great ONE yourself!!
-Michelle

10 Days!

2011-11-10T10:24:00.001-06:00

After today we have only 10 days left until the Big BLUFFS CLASSIC!! Wow!! So many beautiful Team BuffMother are going to be representing on stage- it gives me goose bumps!!
I've been working hard so that I can fit in with the FIT ladies!!
Sunday I had a great leg workout which got cut a tish short because I was needed in the woods. My hubby and son needed MY MUSCLES to help get the deer my son shot out of the creekbed in our woods. Here's a shot of the deer and my son- a beautiful doe- she'll make some good JERKY!

And here's a shot of the spot where she was laying when I arrived to help:

Beautiful Huh?! I love our new hunting land!!
Anyhow, I was VERY Sore yesterday and to top it off I got some crazy allergic reaction and ended up with a horrible sore throat last night. I was asleep by 9 and missed my workout. But, I made up for it today. I lifted back, shoulders, some biceps and abs...it was GREAT! I also got my teeth cleaned, hair highlighted and cut and even went to the chiro.
Busy, busy!
Well, I've gotta go cook supper, do some laundry, help with homework and build a small pilgrim house out of sticks??
See ya~
Love, Michelle

BRINGING MY "O" BODY!!

2011-11-01T16:16:00.002-05:00

Today was my first day back to "normal" ...YIPPIE!! I love NORMAL, but you know what I love even more??? I love being OVER-THE-TOP, OUTSTANDING, OUTRAGEOUS, OPULENT, etc... I plan on being those things by the time I hit the streets of OMAHA on November 18th and 19th!! YEAH, that's right I'm BRINING MY "O" BODY!! BYOB baby!! It takes ON purpose effort to be my best
I took time today to make preparations towards being OUTSTANDING:
Dental Cleaning
Dermatologist Appt
Hair
Massage
Car Detailing
Facial appt
Tanning
Workout
Teeth whiting
Exfoliation
Wardrobe considerations
Reservations
Shirt printing
Nail appt
For my workout I hit an mish mosh of upper body and did my 100 lunges in my back yard while cooking supper.
Outstanding is the plan!!
-Michelle

I'm Alive!

2011-10-30T14:09:00.000-05:00

I am alive!! I've been sick allweek, wishing, hoping and trying to muster up the energy to get better, butsometime we need a doctor's help. I finally broke down and took myself to theDr. yesterday. Now with proper meds in hand I expect to be feeling bettersoon!!

My stubborness about going to thedoctor is stupid in a way...I knew I was sick, but also HATE taking meds andHATE admitting to others that I can get sick .
The Dr. I visited is a friend ofmine. Dr. Tammy Tucker, who has recentlyset up her private practice in Bentonville. It was a really good experience.She prescibed me a unique treatment option that I've never used before and Alsogave me a Vitamin infuision. 17g's of Vitamin C, a whole batch of the B's andsome magnesium. She expected me to regain some great energy from it! I do feela bit more energy today than I have all week--so I think it did help somealready!

The mandate from my hubby todayis for me to REST agian! He typically doesn't tell me what to do, but every nowand then He pulls out his BOSS Mantra and lays the law, lol! I'm hoping thisadditional day of rest will be the last for me!

Hope you had a WAY better weekthan I did! I am alive, Kicking and won't be down for long~ I've got way toomuch LIVING to DO!

Love ya!!

-Michelle

MIA Momma!

2011-10-14T14:26:00.000-05:00

HEY~~~ sorry I've been a M.I.A. Momma!!

I've been busy, busy with my 3 girls off school for the week and a visiting Grandma!! It's been fun but I've missed my Fit Friends!! Anyhow, I'm great~ I've had a super productive past several days~ taxes, painting, shopping, working out ,etc!! It's all good :)

One thing I have not accompished is our "TRY IT ON" challenge-- I've spaced out the past 2 days--I'll have to "Try it ON" today-- I think I have some packed away fall cloths that I need to "assess" for this season and figure out what I need to buy for the fall....I have a feeling I'm OK on jeans, but need some shirts in a BAD WAY!

For workouts, I ran HARD with 4 hill sprints on Monday- and today I did Legs. Tomorrow will be upper body lifting with a run, Friday off, and legs again on Saturday or Sunday.

The "KETOGENIC" diet has been going well for me, my weight is down a little. It's been slow going for me- fall is such a hard time for weight loss- Our bodies want to "hibernate"! I've kept most the carbs out of my diet, except CHIPS and SALSA did attack me yesterday! I am back on track today-- my body is showing changes~~So I'll keep at it for at least another 1.5 weeks.

Alrighty, Let's have a great finish to the week!!! I'm gonna catch up with my felllow Team BuffMother Members in the Rally Room and on Facebook!

-Michelle

p.s. Planning for the OMAHA event is full swing this week!! If you have any questions or input let me know!!

Working Out vs Being Active

2011-10-07T15:10:00.000-05:00

I’ve been ranting and raving all week about how I really don’t enjoy working out. Some people refuse to believe me, because they think I “MUST” love it due to my habitual workout routine and my obsession with fitness. Others suggest that maybe I’m not doing the right type of workout. While I appreciate the opinions and suggestions…it makes me realize I’d better clarify my position.

“Working Out” is a different beast than being “Active”. I LOVE, LOVE, LOVE being active! I love nature walks, physical labor, playing sports, etc… but I don’t love the act of actually “Working Out”. Working out is exactly what the term says “work”…It works and it IS work! Being active helps my physique, but it doesn’t SHAPE my physique. Calculated effort, blood sweat and tears through tough workouts is what has created and maintained this body. If I were to stop working out and just do what I enjoy & “be active” my buff body would not remain!

My definition of working out consists of, WEIGHT Training and Intense Intervals/Cardio. Each needs to be done at least 3 times a week to stay buff. Conversely, all other fitness activities are simply “bonus activities”. The ones that are fun typically don’t give you the impact needed to have a BUFF BODY! They may keep you healthy, happy, functional, etc… but they will not provide a jaw dropping physique.

My version of “Working Out” is a fountain of youth except for fact that fountains flow easily. Weight training is hard and takes effort! It’s not easy or natural for someone to hulk out on free weights, squat with weight stacked on their backs, push more than their body weight off their chest or pull more their body weight over and over again~ But I don’t want NATURE to run its course. I’ve seen old worn down bodies and I don’t want one! I plan to fight; I plan to do what’s not natural; I will do what is NOT enjoyable JUST BECAUSE I know it works!! I’ve experienced how it feels to be BUFF and I won’t settle for less!

Working out with weight training, intervals and intense cardio not only works on the exterior form of my body. IT works on a cellular level to keep me YOUNG and SPRY! The hormonal changes that workout out creates in my body keep my sexuality strong and my mentality youthful. Those benefits alone are enough for me to torture myself in the gym a few days a week for eternity! I’ll be squatting until I’m in heaven!

Today's torture session of running hard fast intervals (6 one minute ones) during a 20 min run is done!! Now onto more fun BuffMother activities- painting and later I'll work on my taxes, HA!!

Have a super fun Friendly Friday!!
Love,

Michelle

I don't like it!

2011-10-05T14:29:00.003-05:00

Let me tell you a secret..."I DON'T LIKE working out!" (But I do love the results). I'm serious, I don't like it 90+% of the time and I have a million other activities I'd way rather spend my time doing. I think the LIE that people are supposed to enjoy working out keeps many people from actually forming the habit.

That said, last night It took sheer guts for me to strap on my running shoes and get out the door. About 10 mins into it, I finally felt a bit better physically and mentally- thinking, thank GOD I only have to do a total of 20 mins!..I actually made it 21 mins
Then, after the run I did a few walking lunges and side lunges- for about all my 30 mins of OUTSIDE TIME- followed by my chest tricep workout:

Bench
45x10
95x10
115x10
95x10

paired with bicep curls
55x12x3sets

and one leg at a time jumps between sets 25 each leg x 3 sets

Then my push ups, chair dips and knee ups outside- 2 sets of each 15 push ups, 15 chair dips and 25 knee ups

That was all I could fit in last night....I felt good about what I did!!

Remember, Don't think you are supposed to like working out. It's honestly not always the most enjoyable experience....BUT DO IT anyway! It's like medicine- not always fun to swallow, but it make you BETTER!

Love ya's~

Michelle

Fumes!

2011-10-04T17:37:00.001-05:00

Fumes!! they are nasty! I painted with oil based paints yesterday and wow, I think I got drunk! :snicker: I am surprised I don't feel hung over today from it. The good news is that I am FINISHED with the oil based stuff for a while, now it's just water based fun painting that's ahead!

So...I did get my 30 mins outside done, just barely yesterday. I spent time outside in the morning with my puppy, several more minutes outside working on my fingernails and then "fume" breaks during my painting yesterday afternoon, lol!

Mondays tend to turn out as a good day off of workouts for me. It's odd in a way, because typically I am very fired up to get rollin'!! The problem comes in that I try to do WAY TO MUCH on Mondays and often end up running out of time. I've learned this about myself and just let it ben an OFF workout day, when time runs short.

Besides painting yesterday, I had other things distracting me-a couple of them were: Travis' truck is out of commission for the week, his transmission went out! and Gunner's sick with an ear infection!

I'm homebound for now...good thing it's GORGEOUS outside!! I can't wait to get in my 30+minutes today!!!

Have a terrific Tuesday!!

-Michelle

My week is not over yet!

2011-10-04T17:31:00.000-05:00

Is Sunday the beginning of a new week or the end of the week for you?? For me it's the end of the week. I START all my NEW challenges, NEW goals, NEW programs, NEW lists and pretty much anything NEW on Monday.

On Monday we start a new challenge:

BYOB Week #3 Mini-Challenge~ Spend time OUTSIDE!! Strive for at least 30 minutes daily. I'd love 10 hours a day outside!!!!!!!... How many hours can we actually tally this week?! Let's go for it; Be sure to keep track and report it!!

On Monday we start a new workout plan:

You can download week #3 workouts as a PDF here-

http://buffmother.s3.amazonaws.com/BYOB_Wk3.pdf

Last weeks's Challenge tally by day:

3, 2, 4, 3, 0, 6, 3= 21 "JPSP" rounds this week

Last weeks's workouts tally by day:

Upper body lift &bike intervals, run, off, lift legs, run with 5 hill sprints and drills, off (except JPSP), run

A good week, but I expect to do even better this next week!! More leg workouts and more great runs!!

Let's get fired up for the week ahead!!

Love Ya's!!

-Michelle

A new month is coming!!!

2011-09-30T14:09:00.001-05:00

A new month is coming!!! Just 1 day away from "O"ctober!!! Whoohoo!! another "O" for my BY"O"B... BRING YOUR OCTOBER BODY!! What other choice do you have, but to BRING IT!!

Whoohoo!!

My plan is to BRING IT this October- My fitness is going to take a top priority this month. I want my my OUTSTANDING body for Halloween this year. I may actually dress up in a costume this year- HEHE!! Just need to find a party to attend

I was looking through some pics of mine from last years 30 day get buff contest- this was on 8-25-10:
https://www.facebook.com/media/set/?set=a.10150247974945055.475728.504405054&type=1

I weighed 124- that's my goal for the end of OCTOBER :)
How am I gonna get there- doing what I've been doing- working out consistently! and eating my protein and fat and lower carbs in the form of fruits and veggies. It's working already!

I am on cycle day 6 and now at 127- down from 130 last week, YAY. Today I have LEGS on tap!! OH BOY!!

Time to BRING IT this OCTOBER!!

-Michelle

ON- ON- ON!!!!!!

2011-09-27T14:33:00.000-05:00

ON- ON- ON!!!!!! I am ON!! It's so fun to feel ON~ workouts, life, work, responsibilities, hobbies, etc...all get done with ease when I am ON!!

Have you ever wondered why some days you are just ON and others you are OFF??

I've narrowed down my OFF days to the following problems:

lack of sleep

lack of proper nutrition

lack of excitement

lack of purpose

and too many hormones (or hormones being out of balance)

stress

Conversely, I've found that my ON days have a simple foundation to each one:

Proper exercise

Proper sleep

Proper nutrition

Proper mindset

All of these items when added together over time create tremendous momentum! Once that Momentum is built it's easier to have day after day of being ON!! On!! on!!!

The goal is to keep that momentum rolling through the rough times. We all know that it's impossible to have proper exercise, sleep, nutrition and mindset every single day....but if we can more often than not, We'll be VICTORIOUS in keeping our Momentum- or as I like to call it OUR MOJO!!!

If you are going though a stage of being off...realize it'll take some time and EXTREME effort to get your mojo rolling again...BUT, diligent effort will produce momentum! The effort to get your MOJO rolling in the right direction will pay off!!!

However, Once you get it rolling you must PROTECT your mojo!

Protecting the mojo is an artform...it is a learned skill just like any other valuable habit.

9 personal rules I follow in order to protect my mojo are as follows:

1. I must not take more than 1 day off from working out at a time! If I have more days off I lose my desire to do it at all. The barrier to entry becomes HUGE and 2 days off tends to lead to 3, 4, 5 or more days off all together. 1 day off seems to help my mojo at times, but any more causes me to fall off the workout wagon.

2. I start my day with protein and if I'm doing really good I get a green in too! If I can start off my day with lower carbs I don't invite my "carb monster" to attack! I seem to function just fine with lower carbs until just prior to my early afternoon workout.

3. I take my supplements first thing in the morning, at lunch and before bed. It's not possible for me to EAT every nutrient my OLD body needs, lol!! I function best with the help of supplements. What I take varies from time to time, but my mainstays include: a multi vitamin, calcium and my hormonal timing pills.

4. I get to sleep before 11pm. This plus, being able to get my total of 7-8 hours of solid deep sleep keeps me happy. Physically and mentally sleep is so vital to my well being. When I have proper rest it keeps my body healthy, my glucose stores working properly, keeps my hormones in balance and keeps my energy levels high! Sleep is vital to keeping me ON!

5. I journal daily- either in my notebook and/or in my blog...Key things I include are my to do list, my weight, my goals, my thoughts, my prayers and I constantly remind myself of my overall PURPOSE. It's keeps me grounded and focused on the true reason I do what I do.

6. I read. Typically what I read is something spiritual, research based or informative. Allowing others thoughts, ideas and insights keeps me excited and fired me up for life ahead. My BRAIN needs stimulation to stay creative and engaged.

7. I relax...every day I give myself permission to just BE for a period of time. Most often this happens prior to bed- a wind down time of TV...but sometimes after lunch I sit outside alone in silence with no stimulation and just BE!

8. Take time daily to give some of my mojo to others....this is like planting a garden. I SOW mojo into my friends, family, aquantances, and even strangers....and over time I REAP the rewards of more MOJO in my own life!!!

9. Water! I drink water. Water in water out....it flushes my body of toxins, keeps my brain working, keeps my skin looking plump and helps me preform! Typically I strive to hit about 1 gallon a day...but I really limit my intake at meal time. This helps my stomach acids stay strong for proper digestion.

I want you to be ON!! I want you to be able to "Bring Your ON Body" (BYOB) to each and every day of your life!! Be sure to GET your MOJO and then PROTECT IT!! It's worth it!!

Strive to be ON!!

Love,
Michelle

Missing "O"ut!...Week #2!- BYOB!!!

2011-09-26T12:30:00.000-05:00

Missing "O"ut! I had to make the decision to miss out on a trip with my hubby, son and daughter Gracie today....Why you ask??? Because I have other responsibilities, like work--- silly me, I tend to overbook myself with work and then at the last minute, ON SUNDAY, I have to skip family fun to get it done. I really need to rethink my schedueling over the next month. I am "OVER BOOKED"! LOL!!...

Don't you just love my "O"veruse of "O" words??? Just wait, by the end of 8 weeks in the BY"O"B conetest you'll be totally OVER-IT!!

My effort to get my workouts done during week 1 was not stellar. I had a couple "sick" days that threw off my mojo along with a bunch of physical labor that exhausted my energy stores. I planted about 30 trees and bunch of tulip bulbs.

Week #1 workout summary: I lifted 2x's, ran 2x's and also had 2 good hikes.

Yesterday was cycle day 1, weight was back up to 130...so this week I'll have tons more MOJO!!

Today I plan to get my stats and pictures complete...I am WAY overdue on getting them taken. I know I won't be pleased with the results, but I must be OBIDIENT to myself and get them DONE!!

the "Plan of Attack" for this week is to follow the mini-challenge and workouts for our contest, but this week get to the gym at least 4 times, my at home effort is not exactly stellar. My kids have Monday and Tuesday off school, so I'll be really needing the ESCAPE to the gym!! LOL!!

We'll I'd better get my grove ON and get my work done!!

Love ya's!!
-Michelle

p.s. This email is set to go out at midnight tonight, but I'll put it hear so you are READY!!

Dear BYOB'er,

Hope you've had a great week #1 of the BYOB!

If you can STAY Obsessed, Over the TOP and Optimistic....

YOU will see a GREAT Outcome!!!

To help you stay OBSESSED….we are going to push you to

participate in weekly mini-challenges.

This week's MINI CHALLENGE, Is a fitness challenge...We’ll call it the

"Jump, Push, Squat, Push" or "JPSP challenge"

10 Jumping Jacks
5 Push Ups
10 Squats
5 Push Ups

Your goal is to do this sequence of exercises AT LEAST once every day this week, but the CHALLENGE comes in to where you do the "JPSP challenge" as many times as possible this week.

Some way to fit it the “JPSP” into your routine include:

· First thing upon getting up in the morning
· Prior to each meal
· As a warm up to your workout
· As a cool down to your workout
· An active rest between sets of your during your lifting
· An activity you can do outside while waiting for your dog to potty
· An activity you can do while waiting in line at the store, LOL!! (I'm totally kidding)

Keep track and share our tally as the week progresses; It’ll be Outrageous!!

Also, keep up with the regular workout routine in conjunction with this challenge. The challenge, is an "extra" not your MAIN workout.

FYI- the workout routine is here:
http://www.buffmother.com/whats-your-body-worth.html

The FREE downloadable workout log is located here:
http://buffmother.s3.amazonaws.com/Body_worth_workouts.pdf

Your OBSESSED friend,
Michelle
p.s. If you want an added challenge for the week on the DIET side of things:

-Eliminate BREAD from your diet this week...

The goal of this challenge is to make you aware of that there are MANY other great

carb choices besides bread to choose from Rice, beans, sweet potatoes, etc...

Take this challenge as a prompting to explore other alternatives to bread for

your carbs. I personally LOVE fruit for carbs. Also life without "bread" helps me

to keep my gluten and yeast intake at a minimum~ which in turns helps eliminate

stomach discomfort and water retention for many people.

Pizza Fuel!

2011-09-16T15:21:00.001-05:00

Last night after my son's football game, I got in a chest tri workout at home push ups 20, 15, 10 Bench 95x10repsx3 Incline flys 25'sx10x3sets Bicep curl machine 45x10, 55x10x3sets Dips- off bench 3 sets Flat bench flys 25'sx10x1 set knee ups on bench 2 sets I did all this while at the same time eating PIZZA...oh yes I have food issues, lol! I also felt bad that I missed my run. The plan is to get that done today instead of being totally "off". I've been neglecting to post my cycle days and weight. Here's this week's: M- 130 cycle day 15 T-130 cycle day 16 W- 129.4 cycle day 17 By the way, my legs- especially my hammies are VERY sore and I am already sore in m upper body from last night's workout. This is why being consistent is important. As long as I get 1 lifting workout per body part weekly I don't get very sore at all...any more time off than that- this nasty soreness kills me! My focus this week is more on getting back to working out, than my diet. If I workout consistently, my diet gets better automatically. I know my food choices will improve as my workout habit improves.Which comes first for you- workouts or diet?

Sunday = Plan of Attack Day!

2011-09-12T12:18:00.000-05:00

Sunday= plan of attack ...POA day. My fitness efforts have been really weak since my vacation. I've not had a goal and been so inconsistent with my workouts that I have gone backwards in my fitness and buffness level :snicker: I'd highly suggest that you take some time to PLAN your workout week ahead...it really helps keep you more consistent and HONEST. My plan this week is to get my mojo rollin' for our 8 week contest that starts on the 19th BY STICKING TO THE PLAN I WROTE FOR MYSELF SEPT 1!! I will be SORE, but I know I can handle it!! the POA for my week is as follows; Sun 11th RUN ABS Mon 12th Lift Lower Body ABS @GYM DURING FB PRACTICE Tue 13th RUN ABS Chest/tri ABS @HOME IN AM-- FB Game for Gunner--call with Lisa Wed 14th off- work on house day Thurs 15th RUN ABS Back/ Shoulders/ Bi’s @GYM DURING FB PRACTICE--call with Chele Fri 16th Lift Lower #1 ABS @ GYM AFTER LUNCH Sat-17th RUN ABS & MOVE LIFTING TO OFF DAY/SUNDAY-Chest/tri Intervals In other news...I just love, love, love football. Gunner had his first game yesterday and the lost, but he had several very good tackles!! I was impressed with his play at middle linebacker. We are missing the Vikings game right now :(...our Direct TV isn't ready to be installed just yet in our new house, but once we get a few more renovations done we'll be ready to get it hooked up and be able to watch the games. Today, I've been working- as you know I am a procrastinator...I had a few programs that needed to be done for clients to start tomorrow, lol! I feel my "work mojo" returning finally!! I had lost it during vacation somewhere on the beach Time to finish up "work" and clean my house -Michelle

Be good while I'm gone!

2011-08-17T10:29:00.000-05:00

HI everyone!!

I got it an good workout this morning- back and Bi's and a run with my friend Nicole. And I've been working towards packing and getting final preps ready for the trip. I am a little disappointed that I didn't make my goal of 122 for my trip, but I am at 125, which is a good healthy happy weight for me! I'll be able to wear my beach clothes and bikini with confidence :)

The plan is to completely unplug during the trip- I'm not even brining my computer! AHHHHH!!!

See ya next week- I'll be back the 26th!! Be good while I am gone!!!

Love,

Michelle

p.s. If you need anything, my Helper, miss Darcie (crystabel) will be manning the Rally Room and also be available via email at customerservice@buffmother.com

5 Days!!!

2011-08-13T11:10:00.000-05:00

5 days left until I am in CANCUN!!! I am so excited to get away from it all and just chill!

It's a busy, busy time for me!! I honestly don't think it's possible for me to get any busier. I have a running to do list that is growing faster than I can whittle it down. I must remember to BREATHE and drink my water--left typing just now to chug a BIG 32oz. glass--One reason why I am more busy than my usual CHAOTIC state is that I am trying to "PRE-DO" all my work, etc...this week in prep for my vacation next week. Another reason why I feel so swamped is my 3 girls are actually off school today.

Here's a list of some items I have been able to complete the past couple days:

Walmart trip- Major grociereis and school supplies for Gunner
Football Practice for Gunner
Got a plumber to fix my bathroom part of the way...the remainder needs to be completed AFTER the parts I ordered come in
Had a productive business meeting with a rep
Had some awesome coaching phone calls with Viki,Sherry and Kathy!!
Got in a great back workout with the hubby

Today has been a good day and the plan is to hit the gym now for a tan and a killer run!! I can't believe it's already day 12 of our "Thin in 30" contest~ It's gone by SO fast!!! whoohoo!!!

Alrighty, Hope you have a Steallar Friday night!!
See ya tomorrow~
Michelle

The "Hubby Push"

2011-08-03T22:31:00.000-05:00

I've been working out with my hubby each night...he's actually pushed me to get going to the gym the past 2 days!! I love that... We are going to Cancun in 2 weeks!!! Both of us wanna be BUFF!!
Last night we did a leg workout, mostly squatting...I also did bulgarians, side lunges, hack squats, leg extensions and calves.

Tonight, I plan to run a couple "SPRINTS" up the hill with my son. I also think I'll do a DB circuit workout with him too. He's ready to have me help him get in shape for football. I have yet to take my starting stats/pic due to the crazy busy life I've had this week... but the good news is I've already lost weight down to 125.4 this am on cycle day 4~ Buffing begins for me officially tomorrow, but honestly I've been buffing all week! The goal is for me to wake up weighing 122 on the day we leave for Cancun. Then I'll have a little under a week to "re-lose" the weight after vacation before the end of our contest!! I expect I'll finish the contest the size I am now.

Thanks!!
-Michelle

p.s. If anyone needs some mojo...A great idea for you right now is to follow along with my "Thin in 30" contest. Here's the link to the sign up~ you get daily workouts and diet info:

http://blog.buffmother.com/4060/thin-in-30-contest-overview/

Diet info:
http://blog.buffmother.com/4072/thin-in-30-contest-diet/

Workouts: Day 1-
http://blog.buffmother.com/4056/thin-in-30-day-1/

Fun with my Man!

2011-07-11T18:47:00.000-05:00

First off, I must congratulate BRENDA!! She had a spectacular showing at the Max Classic in Nebraska this weekend!! CONGRATS on all the first place trophies!! Brenda You rocked the stage with your best body ever!! Congrats!!!

The past 4-5 days has been all about having fun with my MAN...since my kids are in MN~ all my attention has been going to my man. What a lucky dog!! Anyhow here's a quick recap:

W: ran outside, Out to eat- On the Boarder!! YUMMY CHIPS!
Th: I worked out with a friend (upper body) then that night DH and I tried to play tennis- no courts, so we opted to go for an hour long walk instead
F: Workout: Lifted chest and Tennis- then ate out at Ruth's and Chris- YUMMY STEAK!!

Sa: Workout Back, sh, Biceps and TENNIS!! Then ate out again...this time wings at Beef O'Brady's~ Yummy!
Sunday: Canoe trip in the 105 degree temps and wind- massive workout, low water made us have to paddle a ton! It was fun, but seriously exhausting in the heat!! Thank God I wore a lot of sunscreen...Travis skimmped on it and got BURNT! Poor guy!

Today I feel like I need a break from the action! I may take the day off from the gym and just get in a good run after it cools off?? I could seriously take a nap right now! BUT...I am pressing through... Time to get some massive work done! Maybe all I need is a BIG GLASS of H2O! Water does a body good!!

Cheers!!

-Michelle

My kids are gone!

2011-07-07T21:40:00.000-05:00

My kids are GONE!! My MIL drove them to MN yesterday...so it's just Travis, I and Cuji (our puppy) here in Arkansas for the next 11 days or so!!! I've not had a kid-less house for almost 12 years! This is gonna rock! The only bad part about it is that I have tons of work to do...my vacation will have to wait for when we go to Cancun next month!! I'm excited for that too!!

Okay, so my life totally rocks!! I KNOW THAT!! I am very blessed and insanely happy!!

Overall the 4th of July weekend was a blast and very busy. Travis and I managed to workout on Friday, Saturday and Sunday together. Then Monday was an "off" day. Tuesday we lifted LEGS and Yesterday, I got a run with 3 hill sprints done. Today is chest/triceps and intervals coming up at 1pm.

My cycle started exactly when it was supposed to this month (a perfect 28 day cycle) on July 2nd, so I am on cycle day 6 today. There for a couple days I was SCARED to weight! But buffing began yesterday with my weight at 125...again today I was 125. My Buffing goal is to get down to a REAL WEIGHT of 122-123. Then maintain that through my boosting and end up with a weight around 120-122 for our Anniversary trip to Cancun in August!!!

We just got the trip booked yesterday and I am EXCITED!!! Yeah, I know my life totally rocks!! God is good!!!

have a SWEET Day!!

-Michelle

This & That

2011-06-30T11:26:00.000-05:00

Today was a busy, non-computer day for me:

I started off by going to the bank and got $200 in $1's for my kids and their allowance over these summer months (not for the strip club ).
Then came home grabbed some food for me and then took the kiddos to Mc D's and off we went to pick some berries. We had a blast picking what we thought were black berries, but they are super bitter...so I'm not sure what they are?
After the berry picking trip we came home, cleaned up a bit and then I worked with a friend of mine to clear out a bunch of charity give aways in my garage. It feels so great to have that clutter out of my garage!
The next trip was to a local swim meet where my neice was competing, so cool to see her swim!! I think she's got huge potential in the sport!
After that I dropped of DD #1 to join DD#3 @ VBS
I just now got back from a 4 miler in the 90 degree temps...I am truly hot and sweaty, but I feel great!Sherry was right when she posted earlier this week that just 4 mins of some sort of exercise can change a person's whole outlook on life! Gunner also went with me the first 1.4 miles!! He's gonna run a 5k with me in August.
Last night had a decent back, shoulder, bicep and interval run all with my MAN!! The this morning had a leg workout today with my friend Nicole:

my weight 126#, cycle day 25
warm up r-bike 7 mins
Squats 45x10, 95x10, 135x10, 155x10, 175x7
Leg press, leg extensions, calf raises
4 sets of abs

then I worked on computer stuff...we got a new computer and also had to clear off some memory from my old laptop. Gunner is excited about doing some internet work- he's got a great website domain www.boysmma.com and should really put up a store and workouts on it ;)

I also worked on my videocoaching site a bit, re-organizing stuff a bit www.buffmother.com/videocoaching and I got to talk with Brenda about her show in 10 days!!! YIPPIEE!! she's gonna rock that stage!!

A rather productive day!

Hope your's was too,

Now I've gotta shower, get DDs from VBS, EAT and RELAX!

Love ya,

Michelle

Whoa! It's my HORMONES!

2011-06-28T10:48:00.000-05:00

Whoah!! I missed a few days of blogging...I know exactly what's going on with me there "IT's my HORMONES!"

Thurs- turned out to be a non- lifting day for me- I did ride the bike for 20 mins with some arm and abs moved thrown in as extras
Friday- I hit a recent low reading on the scale 123.6 YAY! Lift Chest/Tri/ABS- highlight: I did higher rep bench- the first 2 sets were 95#x20reps
Saturday- short run outside 15 mins of HOTT intervals, Lift legs at the gym with Travis- highlight: I did 2 sets of 10 @155 and 1 set of 6 @175#...a good weight for me when I'm under 125#'s
Sun- cycle day 23-BLOATED! tennis in the hot windy weather- 1 hour- highlight: I hit several good winner shots

Monday- weight back down, still feeling fat but scale says= 124.4? I need a new battery, so not sure if I trust this?? workout plan a wimpy shoulder babying, back, shoulders, biceps lifting workout and run intervals outside
Tues- Chest/tri's/ Abs and intervals on bike/stair mill or elliptical

My shoulder/neck have been bothering me since playing football. I think I may have strained my rotator cuff with some of my "hitting" so I have a really limited my desire to lift upper body. The only reason I've been lifting upper body at all is due to being a good lifting partner for my hubby

Anyhow...He's doing a GREAT job getting ready for the beach It looks as though we are now going to go to Cancun for about a week and stay at the JW Marriott. All we have to pay for is meals/entertainment and 2-3 nights as we have airline and rewards points for all the rest!!

Okay, I've got 1 more item on my to do list for the day (excluding my errands and workout ) so I'd better get to it!!

Love ya's!!
:kiss:

-Michelle

Rollercoaster Week

2011-06-18T13:09:00.000-05:00

My Birthday week was tough on me...I did have a GREAT Birthday Day an loved it, but at the same time I struggled. The thing is I don't want to get old, but I know I have to. I want to be accepting of my age- I want to age gracefully, YET....I fight it! I know that 36 is not exactly old, but it sounds and feels a whole lot older than 35. Oh well...nothing I can do about getting older- it's just part of life!

Monday- Down day...I was in a funk! Had a super lazy bug...did some "gardening/weeding" as therapy. I had NO WORKOUT and I didn't get any of my "work" done that I had planed on doing, except that I did have a great coaching call with Brenda- she's gonna rock the stage in a month in Norfolk!! That night we went shopping- had to get one piece suits for my girls' for fun/field day at their school...we found some nice ones at Dillards. We also hit Target, where I bought a few shirts and a pair of shorts. Including my b-day outfit:

Tuesday **My Birthday**- UP day...a great run with hill sprints- total of 36 mins (incuding some walking recovery) in honor of my 36th b-day I was "HIGH" after this and finished with 3 sets of abs. My body was feeling great and I weighed in at 124!! I felt Sizzlin'!! After school I took the kids out for dinner at Johnny Carinos, I had a yummy pecan crusted spinach salad. Then, that night my girls had to sing at the local minor league baseball game, The Arkansas Naturals. The whole deal is kinda a school fundraiser (scam)...we had to pay to get the kids into the game so they could sing, lol.. It cost us $40 to get in and half of that money went to our school. The funny thing about it is that was for 5 tickets and my DD won a prize for being a top seller. The prize was a behind the sceens tour of the facilities. So we all got to go see the press box, the suites and the batting cages. After the game Travis was able to take me out for a little birthday celebration!! We were both TIRED but I'm so glad we got to spend some time OUT together. The day was also such a blessing because of the HUNDREDS of birthday wishes and blessings I received. I felt so honored and happy to be rewarded with such love!! It's so true that if you give love out, you get it back hundred fold!! I am so thankful to have amazing friends who LOVE ME!!

Here's a pic of the kids and I prior to our dinner:

Wednesday Down and UP day. It was down because my birthday was OVER ...and I needed to get back to life/work, yet I couldn't find my focus. I've been having such a hard time focusing on my day to day work responsibilities. Summer is here and the last thing I want to do is be behind the computer. I have a few FUN business things in the works... it's hard for me to be patient while waiting for them to formulate. I guess I'm in a "transition" stage once again. I love change and all it the excitement it brings, but at the same time I am so darn impatient that I struggle with the "transitional" period. Anyhow...I didn't workout on Wednesday, but I did train a client. Which was the start of my UPWARD swing to the day. The afternoon brought great work news for Travis'! God has really blessed his work! As a celebration ...I took him out for an AWESOME Steak at Bonefish...we had a good time! I am so blessed to have such an amazing MAN!

Thursday- Down day- "tired Thursday"...need I say more, lol! all the GO, GO, GO of the week caught up with me. My energy was down and despite many good things happening. I was down due to some disappointments during the day. Once again my lack of PATIENCE is what hindered my day from being GOOD. I think I need to PRAY for patience!

Today to FOREVER!! - UP day!! I am UP and determined to be UP today!! We are fired up and determined to be patient and excited for the good and bad things life, change, business and transitional stages bring with it. With God's help I am determined to stay UP (JOYFUL) through all of life's circumstances.

My plan is to make every day an UP DAY!!

Let's do it!!

Love ya,

Michelle

And the Scale goes DOWN>>>>

2011-06-10T16:47:00.000-05:00

Down to 124.8 this morning!! That's 5 pounds since Sunday, YAY!! I've been taking a capsule of Mangodrin daily since Monday and I know it's helped me with the little extra "boost" I needed to get my eating and workouts back on track.

I ran early again today:
3.5 miles total intervals during the first 15 mins...then during
one stretch I competed with myself on and "out and back"...the out was from the time of 12:30 to 18:30...so 6 mins. The back was from the time of 18:30 to 23:15 so 4 mins and 45 seconds...and it was on a slight uphill grade.

The time at the 3 mile marker was 23:30...so that's a 30 second improvement from the last time I ran the same route about 2 weeks ago. My overall time was 27:30 for the 3.5 miles (which included 1:30 sec of a walk) after my hard out/back segment :)

I had an amazing conversation with Sherry after my run. She's so full of insight and delightful energy. I could talk for her for 5 days straight!! We are getting her ready to hit the stage for a contest at the end of October. We talked a ton about it, but also so many other topics: track, kids, husbands, sales, education, missions, fundraising, California, Kenisha's contest journey, Brenda's contest, infomercials, ski trips, trips to Nebraska/Council Bluffs, trips to Arkansas, trips to the beach, etc.... Thanks for the great call Sherry!!

Later today, I have a meeting about amping up my local business efforts, but first I must go pick my 3 sweet little ladies up from school- they have 1 week left.

Have a wonderful FRIENDLY FRIDAY!!

-Michelle

I promise, I am not being lazy

2011-06-07T10:37:00.000-05:00

I promise, I am not being lazy....I really did need to take the past 5 days off of working out, lol! :hehe: Honestly, It was time for a physical and mental break from workouts for me. I had not taken an intentional "break" in quite some time...so I was over-due for a few days off. Also, I think that football really took a bigger toll on my little body that I realized- bruises, cuts, sprains and strains were a constant part of my life for 4+ months...Now that I am done with it, the 5 days off workouts should be enough to get me healthy. The break was much more needed on the MENTAL side of things....NOW after the rest, My body and MIND are feeling better. I'll be hitting my running and lifting workouts again this week in preparation for my Birthday next Tuesday (I'll be 36) and my AUGUST goals of running a 5k (the13th) and celebrating my 18th Wedding Anniversary(the 28th)!! Having solid Goals is always a must with me!!

Since football is over, I need a new focus. I am theorizing that will be DANCING. I have a X-box 360 Kinect Dance Central game and several Dance DVD's that'll get me started on my road to learning some "MOVES"...then maybe at some point I could take a class?? Anyhow...I think it'd be a fun way to get moving and give me a little excitement towards my workouts. I'd also like to do some more tennis...the only problem with that is my partner (Mr. Berger) is quite busy with work these days and has little time to play with me I may recruit my son or one of my daughters to go play with me instead

Okay...so we've got just 1 week left of our 6 week contest!! WOW!! It's been a great ride!! I have been really keeping my food in check~ but need to add in my workouts again so that I can see a little fluff come off. My weight is 130 today and I am on cycle day 3. Buffing for me will start tomorrow...a day early this month (since I'd like at least 1 extra day to get some results prior to taking my ending contest photos)

Here's the POA:

ABS daily
DIET HARD DAILY- caloric goal this final week- 1200/day VERY low carbs- starting TUESDAY for Buffing Phase
Supplements: Buffing Pills, NoXS, Mangodrin, Calcium/mag/zinc, Selenium, Multi

Monday- run outside pm (at dusk)...upper body workout at home either before or after run; this will depend on how my to do list looks
Tuesday- LEGS @gym
Wed- run
Thurs-Chest/Tri/intervals @gym
Friday- Legs@gym- Start photo shoot prep
Sat- tennis with hubby?? or upper body lifting
Sun- run- LAST DAY OF S6 contest!!
Monday- Legs and take ENDING photos for S6

Let's kick it in this week ladies!!

-Michelle

Just Diet June!

2011-06-01T18:35:00.000-05:00

I did it!! I did at least an 11 minute workout EVERY DAY IN MAY- I think I only had to resort to the 11 min version 2-3 times and about 4-5 of those workouts were long hikes in the woods- It's not like I hit the gym for a crazy intense lifting workout every day...it was a good variety of workouts!!!

I was joking with my hubby last night that after working out for 31days in a row.... I deserve to take every day off in JUNE...BUT that's just my hormones talking. Cycle days 23, 24, 25 are the worst...I get feelings, thoughts and emotions that are just retarded during those days each and every month! That's why my theme for June is going to be "Just Diet" JUNE.

My focus is going to be on my diet~ it's what needs the most work and much of what my problem is with consistency and quality of my food choices. I really need to force myself to count my portions this month and stay focused on eating protein, fruits and veggies!! Due to my "BOOSTING" status I've been STARVING the past week...it's crazy how a switch gets flipped every month after ovulation and I get HUNGRY!! Good to know I have a metabolism!!

Okay...

So here's a rough outline of my goals for eating during - a boosting day:

on empty- NOXS pills 2 with just water- wait 60 mins to eat
M1: PF -4 eggs over easy
M2: GPFC(fruit)- a brocolli slaw salad with a small amount of shredded cheese, cashews, sesame seeds, asian dressing and deli turkey and a apple
muliti vitamin, boosting pills, calcium (with mag and zinc), Selenium
WORKOUT- after workout CREATINE= CARB
M3: PC-2 carrots- and a protein shake in water
M4: PPCGGF- Taco Salad romaine and spinach- with hamburger meat corn chips are a veggie :), with some cheese and real ranch dressing
Treat= candy or popcicle or popcorn
Night time supplements- during boosting I'll take variuous combinations of items to help me sleep like melatonin, zma, an hgh supplement, calcium

and yes, I do only eat about 4 times a day...I like to eat alot at most sittings vs. eating smaller more spaced out meals

JUST DIET JUNE!!

Just do it,

Michelle

Nice!!

2011-05-31T11:41:00.000-05:00

We had a NICE past few days...exactly what we needed as a family!!

my workouts for the weekend:

Fri- hard outside run upperbody/abs
Sat- family hike
Sun- short at home leg workout for about 20 mins
Monday- short hike and 15 min run outside

Tomorrow is the last day of MAY!! WOW!! it went fast!!

hope you had a great holiday too!!
love ya, Michelle

No Conference Call Tomorrow

2011-05-25T23:06:00.000-05:00

HI!!

I made an executive decision to NOT have a conference call this week for our "Sizzlin' in 6" contest.
Too few contestants have been able to make the noon time slot.

Instead I made you a couple videos!!

Here are the direct You Tube links:
interval training video~
http://www.youtube.com/watch?v=qvlhV4nfRbg

upper body stretching video~
http://www.youtube.com/watch?v=Lf9BIQEx3js

These videos are similar to the ones contained within my private
Video Coaching website: www.buffmother.com/videocoaching

Please leave a comment on the videos, It really helps promote www.BuffMother.com!!

Thanks,
Michelle

Hello!

2011-05-20T14:27:00.000-05:00

Had a great conference call today about "ABS: 3 Focuses to Accelerate Resutls!!" We talked about all sorts of important factors that go into making great abs, but we highlighted 3 Focuses that will impact and accelerate results:

1.Momentum (daily work)
2.Poise (posture, form)
3.Digestion (strategies to eliminate bloat and enhance nutrient absorption)
Here is my quick presonal recap:
my personal goal to workout "Every day in May" is still perfect!!

Sun- hike 2hours

Monday- Chest, Tri, Abs and Intervals Ran hard outside intervals for 20

Tuesday- football practice,

Wednesday- Legs

Thursday- probably football again. I am in a bit of a time crunch with work (yes, I do work, lol), so not sure if I can sacrifice the time to get there tonight or not. If not I'll do a short but sweet at home back, shoulder, bicep workout.

As I said, I am in a time crunch to get some important work done, so gotta GO!!

-Michelle

Energy up!!

2011-05-11T14:40:00.000-05:00

HEY!! I am so happy to report that my ENERGY is UP again after a couple physically DEAD days on Monday (cday2) and Tuesday(cday 3). WHEW!! It's good to have some spunk again!

My "Every Day in May" personal workout goal is going great. I've not yet missed a day:

Sat- football game- worked out for about 3-4 hours, lol!
Sunday- Long hike in the woods- 2.5-3 hours...what a wonderful way to spend Mother's Day afternoon!
Monday- football practice- 2+ hours of working out
Tuesday- Lift full body Mish-Mosh for 30 mins @gym: Chest press, pull ups, shoulder press, lat pulls, leg press, calf raises, 2 laps around indoor track (400m total)

Tonight is Footbal practice again~ we have a game in Kansas City this weekend at 10am. I'll be driving up on Friday night~ trying to decide if Travis and the kids are going or not?? Anyhow- I'm excited to play another game!!

In other news- we will be having a conference call tomorrow at NOON central time. I'll be posting and sending out call in info in the morning. Please join us if you can. I'll be talking about the most effective ways to attain a SIZZLIN' summertime body!!

We'll I have a client to train, gotta run (literally)!!

Love ya,
Michelle

Timely Advice ~ Days 3 & 4

2011-05-06T08:09:00.000-05:00

I just love all the timely advice I've been giving myself, lol!! Yesterday our focus was HORMONES- Of which I have no shortage of at the moment as I am on cycle day 27. Today's focus is on getting TOUGH! becuase it's "Tired Thursday"...I am focused on being tough today in order to maintain my momentum and in order to get ONE more GREAT workout in before my football game on Saturday!!

Yesterday was busy, busy!! I had several errands to run, a trip to the gym for legs, a Dr. appointment for my DD, Football Practice and of course work to do after all that.

My leg workout wasn't a big one because I didn't want to "blow" all my energy reserves for football:

warm up- hot car ride (it works)
Squats- 45x20, 95x15, 135x10, 155x10x2sets
Calf Raises- Standing- 135#x10
seated- 90#x15 just 1 set
Bicep curl machine
Dead Lifts-135#x2sets
Leg Extensions- 130x10, 150x10x2
Knee ups on roman chair- 40, 30
Lower back extensions- 1 set of 30 reps- various leg/emphasis postions

I went and worked out at noon, which is fine except there is too many people there then. I ended up getting too much of a jaw workout in addition to legs

I schedueled my puppy to get fixed next tuesday- poor little thing, lol! Anyhow today I have to bring her in for bloodwork, I also have to find some black football pants somewhere, go get Grocieries, and a get to a couple appts. BUSY, BUSY!!

Needless to say, I think my workout may be in the evening today.

Let's be tough and push though this weekend- CHAMPIONS are made on the weekend!!

You can do it!!

-Michelle

Exciting Day 1

2011-05-03T10:19:00.000-05:00

My day started with the exiting news that Osama bin Laden is DEAD! ...it's been a long time coming! I'm so happy to hear that our troops were successful and we AMERICANS have a great reason to celebrate today!!

Excitement for our Sizzilin' in 6 contest has been flowing in all day- We've had TONS (several hundreds) of people sign up for the contest and I can't wait to see pounds of fat melt off the hundreds of ladies who are committed to the contest.

In today's Day 1 email I assigned you 4 tasks-
#1- Visit my the blog post to get the day's workout and motivation (all of these are public www.blog.buffmother.com)
#2- Clean up your diet- commit to limiting or eliminating candy/dessert/alcohol for the contest
#3- Take starting stats and pictures (get this done this week)
#4- Post daily comment on the featured blog post on www.blog.buffmother.com for your accountability

Items #1 and #4 are things you should plan to do the entire 42 days of the contest...by reading a daily reminder about the contest daily and posting a comment you'll be helping yourself and everyone else stay engaged and involved.

My day 1 has been so full of excitement that I'm just now prepping for a workout. My Monday's are always busy and often a rest day, but since I've committed to working out "EVERY DAY IN MAY" I'd better get it done!! In May of 2009 I did the same challenge successfully- so I know it can be done: http://blog.buffmother.com/1098/i-did-it/

My plan is to do Upright bike/push up/seated sprints as a circuit for my intervals- bike 2 mins, 15 push ups, sprint with my arms only 50 reps- repeat 5 times.

Time for this Momma to get her sweat on!

-Michelle

UPDATE- I did it, done at 10:40PM

Got my workout done- it was a good one- took just about 20 mins:
Upright bike/push up/seated sprints as a circuit for my intervals- bike 2 mins, 15 push ups, sprint with my arms only 50 reps each arm- repeat 5 times.
Fyi on those seated sprints (great for any one with leg injuries) this is what I mean: Sit on your butt on the floor with your feet out in front of you and mover your arms like you are jogging- after 1 min move your arms like you are sprinting fast!! do that for 60 seconds- rest for 1 min with jogging speed arm movement- repeat. It's a great interval workout without using your legs~ ♥ NO EXCUSES!!

May is here!!!

2011-05-02T14:56:00.000-05:00

MAY is HERE!!! whoohoo!!! Bring IT ON!!

Today was football practice. It went really well despite us practicing in the rain and 45 degree temps. I was at H-back (tail back, 3 back), Free Saftey and outside linebacker today. Our first game is MAY 7th!!! it's in Bentonville at the HighSchool Track/Soccer Stadium @4pm- Be there is you live anywhere close!!!

I am super exctited for our contest to start tomorrow!! It's 6 weeks in length- 42 days~ I am also starting a 40 day prayer/fasting focus with my church. I may not end up fasting at all...but I will be praying and following a devotional along with the congregation. I can't wait!!!

Another thing I'm going to do a EVERY DAY IN MAY personal challenge (I've successfully done it in the past)- I will do at least 11 mins of some sort of EXERCISE daily in MAY!!

Gotta go for now...I need to spend some time with my man!!

Love,

Michelle

Wild Times Ahead!

2011-04-26T10:37:00.000-05:00

I am very excited for the next several months, but it will be WILD Ride!!!
1.My first football game is May 7th. I am excited but very nervous for it. Hopefully it will be worth all the effort.
2.My girls are in soccer, so tons of time at the fields are in store for May.
3.My son's spring football will start heating up this month.
4.I have some major spring cleaning and work that needs to be completed on my home before the kids get out of school for summer.
5.And of course it's BUSY season for fitness meaning my workload is only going to get crazier!! I love that part of my life most, but none the less it will be wild!!
AND....
6.I have just a couple months left until my Birthday- so my annual Birthday challenge needs to start and I want you with me on it!! NEXT Monday is the Start date for our next 6 week BuffMother! transformation contest...I'm not sure what to call it, can you help me?~
Here are some of mine- "Six to Swagger"; "6 weeks Swimsuit Countdown": "Svelte in 6"; "Stunning in Six"...Please share your ideas ♥

The contest will be all about getting you ready to wear your summer shorts, skirts and swim suits!! We'll rally together through the internet and other modes to stay focused, motivated and effective with our workouts!!

I'll be giving you more details soon!!

WHOHOO!! I am so excited!!

To recap my EASTER...we had some amazing family bonding time despite the nast RAIN and STORMS we've been dealing with since Thursday! The biggest thing we missed out on was an EASTER EGG hunt. My little Layla was very sad about it.

As for workouts I had none except for a little hike on Saturday.
I probably needed the couple days off as my body feels good, yet is YEARNING for some excercise today. My POA for the week is as follows:

M-Legs and 20 mins steady cardio (not running)
T- Upper body and run intervals
W- run outside (am); Football Practice (pm)
Th-off
F-Legs
Sa-Upper body and run intervals
Sun- Football Practice (3 hours)

I'm boosting, so the plan is to lift heavy. I'll also add in some route running/catching, abs and speed drills.

We'll I must go now, I have a noon appointment and then after that a DATE with the squat rack.

Toodles!!

-Michelle

I "heart" Creatine!

2011-04-21T17:17:00.000-05:00

Seriously! for any athlete that is looking to perform their best CREATINE can't be beat!! I just started taking it again on Sunday after about 3 weeks off and WOW!! I feel and LOOK like an athlete

Last night I got in a quick upper body lifting workout:

Bench, Pull ups, Seated Rows, Lat pulls, knee ups, lower back extensions, incline flys, curl bar biceps

This morning I woke up SO SORE from Sunday's 3 hour football practice- I sure was glad I started taking creatine when I did or else I'd really be in pain!!

I've been getting in a short lower body home workout, just now while cooking supper and commenting in the Rally Room:
squatting, doing bulgarians, calf raises, dumbbell raises and some other ab/hip stuff in between.

Creatine Q & A

Should Women Take Creatine?

I had avoided taking Creatine for years, thinking that it would only make me big, bloated and bulky. Boy was I wrong!

A key change I made towards getting the body I now have was choosing to supplement with Creatine. My results were phenomenal, both physically and mentally. I had never experienced such great results from my workouts. I had more energy, more muscle stamina, more intense muscle contraction, a great “pump”, better muscle recovery, increased strength gains and I was emotionally excited to do my workout. Within 3 weeks, I was 100% sold on Creatine supplementation and it will always be part of my training routine. Creatine is a proven, safe and very powerful sports supplement that should be used by anyone wanting a buff body!

Here is a simplified Q & A about Creatine:

What does it do?
In a nutshell, it helps your muscles get the nutrients they need to perform, recover and grow.

Why is this important to women?
My basic philosophy for getting buff is that "Muscle BURNS FAT!", if you ever want to be Buff you need to strengthen the muscles on your body so that you are a fat burning machine! Creatine will help you get lean! It will make you feel stronger by increasing the blood flow to your muscles causing greater, more effective contractions during your weight lifting. Creatine will also help you recover from your lifting, and help your muscles have a continuous supply of the nutrients they need to become lean and dense!

How much should I take?
I recommend taking two to three 3g-5g doses daily in a punch form (high glycemic index juice is needed to create the transport system for the creatine go into your cells). There is no need to "LOAD" this substance as once recommended. The easiest time of day to take it is in the morning and again after your workout, the optional 3rd dose should be taken prior to your workout. You will feel the effects within a week.

What about the bloating?
The biggest side effect women have to overcome when taking Creatine is bloating. The bloating is an overall body bloat. It’s not like your typical "monthly bloat". You will carry the water weight in your muscles, so the more muscle you have the more you will notice the water weight. When I am on Creatine I carry about 3-5 pounds of extra water weight. The good news is that once you stop taking it, you lose the water weight immediately.

How long should I take it?
If you want the best results you must follow a good weight training program and diet along with taking Creatine. I would recommend taking it for a period of 6-9 weeks and then going off for another 3-6 weeks to check your progress. Then start taking it again for periods of 2-12 weeks at a time, all depending on your goals.

It works if you work it !

Take care and GET BUFF!
xoxoxo~Michelle Berger

Happy Hoppy Easter POA

2011-04-19T12:52:00.000-05:00

Happy, Hoppy, Easter week!! I love this holiday!! LIFE abounds because of all the Love shared on Easter! I love, love, love Easter!!

My girls have their soccer games tonight instead of Saturday and NO FOOTBALL practice this weekend means my weekend is 100% Free!!! WHOHOO!!

I've had a busy weekend, my hubby traded in his sporty car for a Truck last week...It's been fun to bomb around in it with him a bit the past few days. It's so much more my style than a car!! Now I want to get and SUV instead of my van :hehe: It was such a beautiful day out today so I took a drive around to explore. I visited a city named Gravette for the very first time- which is where my neice and her hubby teach school (he's also a football coach there). They have a really nice new highschool and stadium there!! FUN to see it finally!

Workout wise, I ended up taking Saturday off of workouts in preparation for Sunday's 3 hour long football practice, which was VERY SMART! It was killer- HOT, WINDY and HARD!! I have really sore hamstrings, blisters on the bottoms of my toes and really sore abs! At least it's a ton of fun too! My ankle did great, just got a bit sore toward the end of practice. After practice I immediatly started taking creatine again. I need it for recovery!! Last night for dinner we went to OUTBACK~ It was a super awesome post workout meal!!!

I'll be hitting the gym for a quick workout tonight while my girls are at their games...I'll do a mish mosh upper body workout.

My POA-

Monday: Upper body
Tuesday: Legs
Wed: Football practice 6pm
Thurs:Upper Body
Friday: run outside/Tennis?
Saturday: legs/Tennis?
Sunday: off- EASTER CELEBRATION!!

Let's have a lovely week!!
-Michelle

No Day Off Here - LEGS!

2011-04-16T10:10:00.000-05:00

I toyed with the idea of taking today off....but decided to get in a leg workout instead so that I could feel free to lift upper body with my friend Denise and go for a run tomorrow . Last night was football practice and I was on a ton of allergy meds to just get through it. I feel a little "hung over" from them today, lol!! I'm feeling a bit better today, so hopefully the worst of spring allergies is behind me! My ankle is continually getting better- I'd say it's now at 85% healthy.

My weight is down to 128 which is a nice plus- I feel like a lean mean buffing machine!!

warm up-

6 mins rbike
Squat
45x10
95x10
135x10
155x10x3sets

between sets- hip rotatations, balance on on foot side leg lifts, bulgarians

Dead lifts
45x10 warm up
135x10x2sets

between sets
seated calf raises various foot position
70#x15 reps x3 sets

Leg press
200x15x3sets
calf raises between 10 reps x3 sets

Hack squat
90x15x2sets

Smith lunges paired with butt squats
50x10lunges+ 10 butt squats
70x10lunges+ 10 butt squats

lower back extensions 20 reps
full extension abs 10 reps

Earlier today I got the SSS entries off to the judges, so we'll know by early next week who won!! I am so excited by the results- you all did an amazing job!!

The rest of my day is going to be spent organizing some paperwork for the hubby and hanging with the kiddo's.

Have a great day!!

-Michelle

Proper Practice Prep

2011-04-11T11:44:00.000-05:00

Once again I'm prepping to go to football practice. Right now I'm washing my pants- they got some nice grass stains on them from Wednesday, however preparation for practice goes way beyond having clean practice clothes:

1.Proper nutrition- What you eat the entire day prior to practice will affect your performance and mental ability to focus. The most important meals are pre-workout (1.5 to 2 hours prior) and post workout within 1 hour after your workout. Overall nutrition that supports your muscles and body's health will help you recover, stay strong and healthy. Vitamins and Sports supplements work, don't be afraid to use them.
2.Proper hydration- Once again what you drink the 24 hour period prior to practice will affect your performance. Also keep in mind if you don't have proper electrolytes (Salt, Potassium, Calcium, Magnesium) your performance will suffer also. Most practices are short enough in duration for water to be sufficient during practice. However if you have a long practice (over 2 hours) or one in extreme heat, you may want to supplement your water with a sports drink like Gatorade.
3.Proper rest- Don't go into practice tired and run down. Don't stay up all night and expect to have a good practice the next day. Don't sacrifice your practice performance by doing other draining workouts prior to practice. Professional Athletes don't do much else than eat, sleep and train.
4.Proper warm up- Be sure to take time prior to practice to warm up your body. A light 10 min jog or routine will help limber up tight joints, prepare muscles to give maximal effort and prevent injury. Stretch muscles when they are "warm".
5.Proper Clothes- Clothes that fit, won't restrict athletic performance and are climate appropriate are vital to a successful practice. Don't use "new", untested, clothes for practice. You never know how they will actually fit. Be sure to have shorts or pants on that aren't too big, nothing is worse than having your pants fall down during a workout. Shirts can be tricky, too. T-shirts that are too large tend to twist and get in the way. Shirts that are too short or too tight can cause problems who wants their belly or back fat hanging out. For women a good sports bra is a must. If you have large breasts wearing 2 bras may be necessary to prevent bouncing. Be aware of the tightness though, you don't want to restrict you lung's ability to expand. Once again- TEST your bra prior to committing to it for a practice.
6.Proper Gear- Equipment like braces, tape, padding, watches, heart rate monitors, mace, music player, chap stick, hair bands, mouth guards, shin pads, etc... all should be kept in a practice bag ready for quick easy access.
7.Proper Shoes. Your shoes need to be in good shape. Don't scrimp by wearing old shoes, improper footwear ( i.e. tennis shoes for soccer) or shoes that are too big or too small. Having your feet supported, protected and stable is vital to your performance and injury prevention.
8.Proper mindset- Mentally running through your practice prior to practice is vital. Imagine yourself doing the drills, exercises and conditioning elements successfully. Work through proper form in your mind, study the plays and review them prior to practice. At practice ASK Questions. Be respectful of the coaches by listening carefully to input, techniques and instructions. Be mentally engaged by paying attention to other's performance of the drills, learn from their demonstration.
9.Proper attitude- Go into practice EXCITED and expecting to have fun and excel. Be sure to take feedback in a positive light, and don't expect to be perfect at something without putting in practice. Practice is called PRACTICE for a reason. It exists as a time to gain skill, endurance and ability. Be a team player by helping others succeed. Cheer each others on!!
Prepare yourself for success!!
I am off to be properly prepared!!
Your friend, Michelle

Athletic SEASONS - training smart!

2011-04-07T19:45:00.000-05:00

Athletes train in seasons- off season, pre-season, in-season, post- season... Each season has a specific goal and a unique training program. I see many clients who want to train the same all the time and then wonder why they don't get the results they desire. Many women tend to only think about losing weight and try to stick to an "in season" type traing program 24/7/365 and they when they fail to get the desired results wonder why??

In sports there are "Season"for a reason, Let's take a quick look at how and why integrate each of them into your traing program.

"Pre-season":

The time of the year when athletes set the foundation for the entire rest of the year. The goal is to gain overall fitness, strength and skill. All activity is geared towards "Building" the body. A ton of cardio, which "breaks down" the body is not the focus during pre-season....you should put much more emphaisis on weight training, nutrition and short duration cardio- the focus needs to be effective efficient workouts which will lead to REBUILDING your muscle mass and fitness level. Pre season lasts typically 1 to 3 months in duration.

My fitness prescription for pre-season:

Lift 4-6 days a week- keeping the reps low (6-10) and at a challenging weight. Keep your focus on your big muscles- legs, back and chest.

Cardio- 3x's a week after lifting- integrate speed work into the run so that it is more intense and of an interval nature- keep the distance short- no more than 20-30 per sesson.

If you have the energy you can do one additional long cardio day a week of at steady state pace.

"In Season"

This is the time of the season where fitness is very sports specific, the majority of what an athlete does during this time is solely practicing for their event. It's the time of the year where they are constantly trying to find the balance between recovery and training. This is when individuals need to be highly aware of competition dates, injury prevention, recovery and maintenace of the fitness level they gained during the pre-season.

Once you get to where you are IN-season add to your cardio based upon your competition goals (are you planning to run a road race? compete in figure? compete in some other sporting event?) The key to being a success during the in season training period is to listen to your body and be sure to realize the goal is to peak for the post season...in season is important, but not your final destination. You want to stay healthy to have your best performances when it counts!

The biggest downfall during this season is that most individuals they strive to do too much training, specifically cardio- instead of getting "buff" these women get exhausted, moody, injured, sick, weaker and HUNGRY!! They are destined for failure because they are approaching their training with a short sighted goal in mind- to simply lose weight....cardio is very boring and taxing on your body- being able to do a lot consistently is not a realistic goal and too much to expect of your body to endure. It's important to look at the big picture of your training program. This season can range from 1 month to 6 months in duration.

My fitness prescription for in-season:
Shift your workouts to predominantly your sport- for example:

If you are a 5K road racer:

run 4-6 days a week, integrating sprints/fast speed work 1 day/week, 1 longer slightly slower than race paced run, 2 interval runs (running 1 min at race pace of slightly faster followed by 1 min at a recovery pace) right at race distance.

Lift- 2-3 days a week- your goal is to maintain muscle mass gained during pre-season

If you are a figure competitor:

lift 5-6 days a week-
cardio- do 3-4 intervals/week after lifting workouts
posing- daily
diet= goal is to stay lean and ripped- keep calories/carbs at maintenance levels.

"Post Season":
This is the Olympics, Nationals, SUPER BOWL, CHAMPIONSHIP time!! It's time to push yourself to the edge of your capabilities. This is the time to shine. It's when competitors use strategies to peak. Depending on your sport you will have changes in diet and activity level. To peak for a race athletes use tapering in training and carb loading in their diet. To peak for a physique contest competitors add fasted cardio, carb deplete and dehydrate. It's GO time, time to pull out all the stops. This is a very short season- typically no longer than 1-2 weeks in duration.

"Off Season":

Recovery time! It's the time after post season to when a body simply needs rest. The mind needs rest also...it's time to recharge desire and focus. No one can go all out all the time...every person needs rest and vacation from the demands of life. Athletes are no different. The mental toll of training wears a person down in mind body and spirit. Training and diet at this time should be very relaxed if not all together forbidden. This season can last from 1 week to 3 months in duration.

What season are you in now? have you ever taken a "seasonal" approach to your healthy lifestyle? I encourage you to examine your training and adjusts it to a "seasonal" training system. Your mind, body and soul will benefit from the added structure to your training.

Happy Training my athlete friends,

Michelle

p.s. here's my workouts for the past 2 days~

Last night I got in a good short upper body workout with my hubby:

Chest press 3 sets
Seated rows
110x10
120x10x2sets
Bench press
95x10
135x6x2
Lat pulls
130x10
150x10

Then I ran intervals on the tready- 6mph for the easy mins and 8mph for the hard mins- I was dying! My breathing was greatly affected by my time off and allergies. I made it 18 mins then walked for a cool down. My ankle feels better every day!!! YES!! I plan to go to football practice for the first time in 3 weeks on Wednesday!!

Today I did legs- not the longest workout either, but It was a good one!
Warm up r-bike 10 mins
Squat
45x10
95x10
135x10
155x6
175x6
135x10
STRETCHING between sets and hip rotation exercises too

Dead Lifts
45x10
95x10x2sets
115x10
135x10

Seated Calf raises 45x20 reps x3 sets, 70x15x2sets -- various foot positions being careful with ankle

45 degreee hack squat- 2 sets of 30 reps (just machine for resistance)

Leg curls 70x10, 75x10x2sets

Leg extensions 110x10, 130x10, 150x10

then it was time to get home for the kids...

It is beautiful here and Gunner is currently working on mowing, trimming and fertilizing my yard!! I love having a boy slave, lol!! I have yet to take my after photos for the SSS- gonna try to get them done now :)

Have a great day!!

-Michelle

Women Take the Grid Iron in Northwest Arkansas

2011-04-07T10:00:00.000-05:00

Women Take the Grid Iron in Northwest Arkansas

Collegiate Athletics...is a "free ride" fair?

2011-04-06T12:06:00.000-05:00

I've held a long standing opinion that college athletes are some of the most "used" and "abused" workforce in the world. These athletes give countless hours of each and every day of their life as good will ambassadors for their Colleges. They risk life long injury, sacrifice many experiences and work through painful workouts all in the name of being a good representative for their College. At the same time these athletes are expected to take a full course load and not permitted to have an outside income. Most College athletes hope and dream that one day they will make $$ from their efforts but MOST do not ever make it to their pay day in professional sports, in fact studies show that only 1% of them turn PRO.
The problem is most apparent in HIGH DOLLAR sports like Men's NCAA Division 1 Football and Basketball. These sports are CASH COWS for colleges and all they can give as payment to the athletes that make them millions is a measly "scholarship". Many think College athletes should be giddy about the opportunity of a "free education" while the colleges, coaches, media, athletic gear companies, video games, agents, etc... rake in MILLIONS of dollars. WHAT is up with that??? I can't see how it's fair to the athlete! It's modern day Slavery!!

For the first time in years I've been given a little bit of hope that there will be some sort of a solution to this unfair system...
The NCAA's new president, Emmert acknowledges it's time for a serious discussion about whether and how to spread a little more of the largesse to those doing the playing and sweating. READ more here .....http://www.usatoday.com/sports/college/mensbasketball/2011-03-29-ncaa-pay-for-play-final-four_N.htm?csp=usat.me

He certainly is not offering the moon, but a little "extra" compensation is a start. I applude him for opening the possibility, but I implore you Mr. Emmert to consider offering these athletes a bit bigger piece of the pie.

What is your opinion on this topic? I'd love to hear your input!
Thanks~

Michelle

p.s.

Whoohoo!!! BuffMother! is now "liked" by over 8000 people!! THANKS so much for the LOVE!!! please keep sharing with your friends~ http://www.facebook.com/BuffMotherPage

AND~ Just a reminder- Super Star Success Contest final entries are due 4/11. http://blog.buffmother.com/2261/sss-final-entry-form/

SSS Final Entry Form-

This is to be filled out and submitted to me via e-mail when you have completed your 10 weeks of the SSS contest. We have a new “official” contest starting 1/24/11~ the end date will be the SUNDAY April 3rd and all entries are DUE the following Monday, April 11th. Winners will then be announced the next week on April 18th.

For all who submit a Complete final SSS contest entry**

You will get a prize~
A FREE BuffMother! shirt!!!

A few more details:

Start date MONDAY 1/24/11!!
to be eligible to win You must: sign up for the contest prior to or on the start date
Submit starting stats/photo no later than 2/2 to contest@buffmother.com (more info here)
Submit final stats/photos along with your Final Entry Questionaire no later than 4/11 to SUPER STAR SUCCESS journal format
I offer additional Online training/Video Coaching for those who truly want to succeed- Check it out SSS Video Coaching
**To be eligible for prizes You need do 3 things: Sign up for the contest by 1/24/11; send in beginning stats and photo by 2/2/11 ; Send in final entry for by 4/11/11

SSS Final Entry Form (3 parts)-

#1-General INFO and Questions~

Name:
Address:
Number of children and ages (it’s okay if you have 0):
Age:
e-mail address:
Why did you enter the SSS contest by BuffMother?
What tactics did you use to stay focused and engaged for the entire 70 days?
How do you feel about your success?
What obstacles did you have to overcome in order to attain your goals?
What would you like to tell the world about BuffMother ?
Can I have your permission to post your entry online?

#2-Beginning/Ending STATS-

To enter All you need to take are the basic 5~

Height:
Weight:
Bust:
Waist:
Hips:

#3- Before and After Pictures- I need your most dramatic before and after shot in JPEG form. Please send only 1 of each with your entry.

At the completion of your 10 weeks, Be sure to e-mail all 3 items (stats, photos and questionnaire) to contest@buffmother.com
Have fun!! I can’t wait to see the final Submissions for the SSS Contest!!

New Month: New Shoes

2011-04-04T12:13:00.000-05:00

April is upon us!! A new month to make a new agenda for...I have to admit March was not my best month fitness wise or goal wise. My goal was to tackle my time management issues, however I think my time management was worse than ever in March, lol!! The bright side of my "time management" introspection made me realize more than ever: I work best flying by the seat of my pants; Too much planning stresses me out! I've also learned that LISTS vs. Schedules work best for me. Loads of LISTS are on the horizon for me!!

I feel like my blogs have been boring as of late- to break that cycle I plan on working off a theme for this April. Having a theme really helps keep my mind flowing allowing my blog to be informative vs. just a journal. I invite you to share in my theme or work off your own theme when blogging this April. April's theme will be "Athletic April". I'll strive to give you my thoughts on all sorts of athletic topics, ideas, products, trends, personalities, etc...

College athletics, title 9, NCAA
Professional Sports
Women's Sports
Genetics and sport
Injuries
Energy systems
Sport specific training
Athletic trends
Non-athletic athletes
Warrior mentality, competitive spirt
Teammates, Coaching, Synergy, Leadership
Physique
Personal training and Athletic careers
Athletic testing
athletic clothing, shoes, bras, equipment
athletic training, injury prevention, treatment
athletic minds, schools of thought,
Scouts
Money and Fame of Athletes

Today I want to start off by talking a bit about Athletic footwear! I love shoes- I have many shoes of all sorts. Athletic footwear is a love of mine- just today I bought 3 pairs of shoes from www.finishline.com I had a rewards circle coupon to save $20 and I also save a bundle by purchasing 2 clearance pairs of shoes. My 11 year old son wears the same size shoe as me at the moment- so I figured I could "share" his shoes just like he shares mine- the 2 pairs I got are 1 pair of women's R4 Nike running shoes, 1 pair of boys R4 Nike running shoes and 1 pair of boys Under Armour Basketball shoes.

Basically the first pair is the only one meant for me- the other 2 for my son. He's growing so fast and he's been wanting a pair of BB shoes for some time. I've been wearing R4 Nike running shoes for the past 8 years. They are what work for me and I hope Nike keeps making them forever. The style of shoe fits my foot and provides the exact support I desire in a running shoe. My running is not long distance- the furthest I run at any given time is 3-4 miles. My main concern is that my shoes look good, feel supportive and allow me to run FAST!!

I just got a pair of new running shoes at Christmas, but they are already getting worn on the heel as I strike on the outer back corner predominantly thus wearing that corner out fast leading to an unstable foot landing. I figured I'd better get a new pair that is not worn out on the back corner since I don't want anything to lead to me rolling my ankle again. My running shoes typically break down after about 4-6 months of use. During those months I use the shoes solely for running. Then after I get a new pair I'll graduate my old pairs to casual wear and use during other fitness activities like weight training. The way I know it's time to retire a pair of running shoes is based upon how worn they get on the sole and how much pain I feel during my runs in my shins, knees and hips. Once shoes are old my pain increases~ It's then time to get a new pair.

When it comes to the price of running shoes you really do get what you pay for. Don't get sucked into buying a cheap pair. The R4's I've purchased today cost $129 but I've spent up to $179 on my running shoes in the past. Staying healthy is worth the cost!

Let's have an ATHLETIC April!!

Your athletic friend,

Michelle

Ctrl + Alt + Delete REBOOT!

2011-03-30T15:14:00.000-05:00

Ctrl+Alt+Delete is what I feel like doing to the past week of my NONEXISTENT fitness life- I have not worked out at all since last Tuesday! a recent record of inactivity for me...NOW, It's time to RE-BOOT and get focused again. My ankle and bladder are both doing much better and overall I feel better the rest was worth it and very helpful. During the down time, I've made progress on my taxes. I'm hoping to have them completely done by the end of the week! It will be a HUGE load off of my mind.

My fitness Re-boot plan has 2 main goals for the next 2 weeks (I'll be Boosting)-

1. REHAB ankle- focus on keeping to progressing towards becoming 100%- meaning I can't challenge it too much but It's time for me to start increasing it's flexibility, strength and balance again.

2. REGAIN my fitness level- I've only been injured for 2.5 weeks, but fitness loss happens fast- I need to get back to consistent gym workouts and be sure to re-establish coordination, speed, agility and skills for football.

Beyond these 2 main goals- The rest of my Mindset will revolve around the fact that I am "Boosting"-

“Boosting” Mindset and Key Actions:

¢Work out for a stress release; “something” is better than nothing.
¢Body is poised to build muscle, so use it!
¢Any and all cardio is great, just get moving
¢Maintenance of weight loss from Buffing- take a break from your caloric deficit and aim to maintain
¢Take an extra day of rest if needed; work out only 3-5 days per week
¢Rest a bit more- slow the pace
¢Realize, “It’s just my hormones”
¢Boost your metabolism- eat to fuel your workouts
¢Maintain your weight loss
¢Cut back on workout frequency or duration
¢Take the Purple Hormonal Timing Boosting Pill (Supplement)

Please also remember the 2011 Super STAR Success contest is finishing up-- last day is April 2nd- entries due April 11th~ we've had some awesome success stories!! Can't wait to see who wins the Prize- a 3 day visit with ME! I'll be taking my stats and pictures on Saturday :)

Have a great day!!

-Michelle

Tally-Licious Tuesday!!

2011-03-22T11:55:00.000-05:00

Hey Chickas!! What a super fun yet exhausting weekend I had! It was all good despite my sprained ankle....Travis and I went out on a date Friday night and on a whim decided to stay at a hotel vs. going home- It was so fun to get away for a night with HIM!! Then on Saturday we kept busy with some good family time then finished the night by watching the UFC event! It was really fun to see the fits all go the way I wanted!! Sunday was a bit more active- we had several errands to run and my son had footbal practice. I skipped my football practice again- which made me sad! I was very frustrated about my ankle sprain Sunday afternoon~ but my man made me feel better by playing catch with me. I couldn't move around too much but It was really fun and I felt so much better after wards!

My workouts for the weekend were non- existant, which is not what I planned, but I'm not regretting it. I needed the time off my ankle and needed the quality time much more than I needed to go to the gym.

Yesterday I hit the gym for a good sweaty workout- and the TWO WEEK TALLY helped push me harder!!
Tan for warm up
Bench
45x25
95x15
115x10x2
125x8x2

knee ups on bench 3 sets

pull ups
10, 8

intervals on r bike- these felt great!! 20 mins

Pull ups 11
Roman chair knee ups 2 sets
Lower back extensions- 1 set

Then I was going to do more cardio on the elliptical but my ankle didn't like that motion- so I opted to lift a bit more to get in more workout time

Seated One arm rows
70x15x2 sets
Bicep Curls
45x15x2sets

Tally recap-

Workout time- 60mins= 15 points- 20 min lifting; 20 min intervals; 20 min lifting
Bench- 6 sets= 10 pts
Pull ups- 3 sets= 5
Abs- 6 sets=5

Diet=5 points- weird eating day....I didn't have appetitie- plus my bladder was bothering me a bit
4- P's protein powder (2), hamburger (2)

5- Greens
Salsa (2) and I guess I could counts some corn for the chips I ate with it :)
Tomoato sauce
Cucumber
Green beans- raw

TOTAL for day 1/14= 40points

Have a Tally-licious TUESday ladies!!
-Michelle

"Two week TALLY!" RR contest~!!

Here's how it will work- Starting today Sept 27th and Ending October 10th we'll TALLY points for 2 weeks based upon how we eat and what we do for exercise- it's easy to get points and it'll be easy to tally up if you make it a habit to blog your eats and workout daily.

Diet:
5 protein portions in a day 5 points
5 total portions of fruits or veggies/greens in a day 5 points

Exercise:
Each 20 minutes of any exercise 5 points
3 sets of Squats 5 points
3 sets of Bench or DB
Presses or Push-Ups
5 points
3 sets of Pull-ups (assisted or inverted) or Lat Pull-downs 5 points
5 sets of AB/Core exercises 5 points
100 lunges 5 points

A great goal is to shoot for at least 15 points every day...but honestly you could attain more than 40 points in a day!

Let's go for it and see how many points we can tally over the next 2 weeks! It's up to you to tally your points- I'd suggest doing it daily in your blog!

To officially participate:

Count your point tally
Submit your final 2 week tally on "FINAL TALLY" post we are done!
2 weeks is the perfect amount of time to stay FOCUSED!! Let's go for some HIGH SCORES!!

**notes about counting***

I'd like to keep the point counting very simple.

The points are 5 for each 3 sets of an exercise ...no dividing. So if you do 3 sets you get 5, if you do 6 sets you can get 10. But if you do only 2 sets you get 0 points and the betweens (4 or 5 sets) don't count towards points.

Same thing with the food, 5 points for if you get 5 p's, but 0 points if you get 4 protiens eaten.

5 for if you get in 5 friuts or veggies- 0 if you get in only 4.

some examples-

15 points for a 60 min long workout

5 for 5 sets squats

5 for 3 sets of bench press

5 for your fruits/veggies

0 points for 4 portions of proteins

For a total of 30 points for a day- that's awesome

Back to Life~

2011-03-16T15:23:00.000-05:00

Well...I feel as though today life is back to normal. The past week was crazy with all sorts of new things, appt, visits, b-days, trips, etc. happening. Now today is NORMAL! NORMAL is good

My foot/ankle is healing well but still rather swollen- I think that if I can get the swelling out of it I'll be good to go! Any tips??

I know that alternating heating/icing, light movement and massage are is good therapies for swelling- but if anyone knows of some "secret" balm, soak or method- let me know :)

Last week was by far my worst week of the contest for workouts- I was dealing with too many abnormal scheduel disturbances to get to the gym like I wanted....I did get in 2 lifting workouts, 2 football practices, 1 run outside for the week, but that's not nearly the pace I've been on, nor is it the goal.

This week I will get to the gym more- since I am not able to run or able to practice at football. The plan is as follows:
T- chest/tris/ABS
W- Legs/Abs
Thurs-Back/Sh/Biceps
Fri, Sat, Sun- REPEAT the same 3 days-

Today is my first official day of buffing- Cycle day 5- and GREENS are GOING DOWN into my BELLY~!!! LOVE Them!!!

I'll be back in a bit with my workout report,

Michelle

Calves!

2011-03-12T13:22:00.000-06:00

Baby Calves that is :) They are everywhre here in the fields and so CUTE!! I just love how they are always running around and full of spunk!

I had a good day yesterday- I took it off and feel so much more refreshed and energized today because of it!! Hubby got back into town last night- It's so good to have him home. Right after I picked him up we HIT the OUTBACK for some filet, ceasar salad, green beans and of couse some coconut shrimp!! YUMMY it was perfect!!

Today, I just got done with an appt. at the accountant, have a coaching call at 12, a trainining session @ 1 and then another call at 3pm- BUSY, BUSY Friday here!! Maybe at 2 I can get in a run and then later workout with my hubby, and at some point also work on my passing/catching with my son and/or hubby. It's gorgeous here today- I've gotta get outside and enjoy it some!!

I've been having 26 day cycles the last few months ,but this month I went a bit longer- YAY!! Eating more, supplementing and consisten workouts are to thank for that! It was 29 days-- I hope I stay at 28-29 days for next cycle too....A great app that I use for my I-phone to track my cycle days is : FMC Menstrual Calendar by Tamtris Web Services

Today is cycle day 1- weight 129
tummy upset- very normal for me on cday 1
pain- medium, I have a bit of sciatic irriation- normal for me this cycle day
last night had night sweats and had to get up to pee 2x's- expelling water!!
no zits
clear head
a bit tired this morning- but good energy now

C.Date
Mood
Stress
Anxiety
Pain
Craving
Bloat
Fatigue

1

3-11-11
happy
medium
low
med-low
low- no hunger
upset tummy but low bloat
Needed some extra sleep- but now feel good energy

Well, I have not eaten anything yet today- I've only had coffee with some sugar and cream! So I MUST go feed myself!

Have a FANTASTIC FRIDAY!!

-Michelle

Help! Kidnapped by Hormones!

2011-03-09T16:16:00.000-06:00

I feel like I've been kidnapped and taken to some cabin where technology is not availiable. I've barely been online today- which is odd for me. It's not such a bad thing- I was a bit too addicted to my computer. A little break from "surfing the net" is good for my productivity. It helps me HUNKER DOWN and get things done.

As for workouts- yesterday I sqautted a recent PB of 185x4 for my final set and WOW! I feel it in my hips today!!!!

Today's workout was with a couple of my football teammates Katrina and Kelsey. We had fun!! It's really cool to workout with a couple of women who are tough and agressive on the weights!! We did chest press, bench press, seated rows, ab crunch machine, incline flys, knee ups on bench, Lat pull downs, roman chair knee ups.

My MIL is visting this month from MN so- I've been spending some good quality time with her....and we've had sickness going around our house. Layla was home today with it and I'm hoping that will be the end of it.

Well I should be around more now that TOM is almost here- it's cycle day 27 and I weighed in 2 pounds down today at 128. That means it's eminent!!

I'm off to bed!

-Michelle

Fast!

2011-03-07T15:45:00.000-06:00

The weekend we by so fast!! this Contest is going by FAST! and I am loving feeling FAST!!!

Friday- i had a GREAT run. I felt really good and ran for about 4 miles, did abs and later hit the gym for a good Chest/Tri workout. I had a recent bench pb of 145x3 and attempted 155- but needed assistance for the 2 reps that i did.

Saturday- got in a great back, sh, bicep workout with the gym with hubby yesterday- Oh and we also played a bit of catch and we tanned :)

Then today I had football practice- what a beautiful day!! We did lots of SKILL And positional work today- I had a couple "fast" moments~ it was fun. I had to leave practice a bit before we were done- practice got started late (it's supposed to run from 2-4) and I still had to leave at 4:15 to get home for the kids.

Once I got them all settled, etc...Travis and I decided to hit the tennis courts. Thankfully the courts have lights so we got to play for about an hour again.

Now it's bedtime and I have to confess- I only managed to put on my bikini a couple times this week. I've simply forgot...BUT the times I've done it GAVE me GREAT MOJO!!

Well ladies we've got 4 weeks left- TONS of time to get some stellar ripped results.

Let's push hard!! DIET AND ABS are going to be a SUPER EMPHASIS for me in my blog- so stay tuned if you want to see improvement in those 2 areas!!

Let's DO IT!!

Love,

Michelle

p.s. This week's mini challenge=

Dear %$firstname$%,

SSS contest~~ WEEK #7 Mini-Challenge "Vacuums"~
- do 10 stomach vacuums each day (10-15 secs each).

You will see your waist get smaller this week!!!
Vacuums are simply sucking in your tummy!
I find they produce HUGE results~ they work your
TRANSVERSE abs. "T-ABS"

These are highly important muscles that act as a
"girdle" around your waist. The muscles run
HORIZONTALLY and HOLD your organs in place.
They are stretched out after pregnancy and
need to be rebuilt. VACUUMS will do just that!
They are worked whenever you practice good
posture, and will respond even quicker if you
aggressively work at rebuilding them through
exercises like vacuums.

One of the easiest ways to do them is to stand
with your hands on your knees and suck your
tummy in. Try to pull your belly button to
your spine. You can do vacuums anywhere
anytime- I did some last night while brushing
my teeth and this morning sitting in the car.

Hot Yoga & Other Musings of my Mind

2011-03-04T19:07:00.000-06:00

Well...Hot yoga was good- not as hot as I expected, the moves were rather painless but the results were a great overall feeling of calm and relaxation in my body and muscles. I would do it again- it's the perfect "active rest" day activity. I'm happy I tried it- It was also fun to see my friend and visit another gym. I really wish wish my gym offered the class :)

The past 2 days I've been dealing with some odd hormonal side effects. I had night sweats really bad, had muscle cramps yesterday and was very light headed this morning. Today is cycle day 22...my weight is 130.

I've been eating really good today-
proteins: eggs, taco meat, protein powder
fruits: apple
Veggies: carrot, broccoli slaw
others- coffee, cream, sugar, creatine punch, Ester-C

My Sweet Dear Daughters have been talking with me about doing the talent show this spring at school. They get "groups" together to do dances to songs etc...My hubby sweetly suggested that I help them choreograph a dance. I jokingly said my dancing would probably be inappropriate for the elementary school stage

I found a video that made me think of my little performer Layla dancing:

\

It's very unique and just her style- she does robotic moves quite naturally, she is skinny like this lady, plus it's funny that her brother's nick name is Guns. "Son of a Gun".

In other news:

my sister is coming to visit in less than 10 days. It's been several years since she's been able to come here for a visit! It'll be a fun time! I'd like to get my taxes done before she comes and I'd LOVE, LOVE, LOVE to get some "handyman" jobs completed prior to her visit. I'll add that to my to do list :)

my kid's spring break got cut down due to snow days- which makes me rather happy, hehe. I think I'll enjoy the shorter break much more than a longer one....maybe we can GO somewhere for a couple days- I'll have to see how the hubby's schedule shakes out.

I have a new Tuesday workout partner. She's a girl on my football team and we're going to switch off going to each other's gyms every other Tuesday. It should be fun- her and I are 2 of the smaller girls on the team- so we both need to focus on maintaining/gaining our strength and weight.

I have some business ideas bouncing around in my head and need to figure out what and how I should attack. I have been at a indecisive "stand still" for a couple months... it's almost time for my strategic attack. My time management focus this month has already helped me realize it's important to attack projects that have the most IMPACT vs. just being busy. I am a business owner and should be focused on the BIG VISION, not the little day to day tasks. Day to day tasks need to get done, but they can be done by others. Delegation is key to time management.

Kids are home now and we have to go get some groceries, do homework, cook, eat, clean, read, etc...

Have a great evening!!

Love,

Michelle

less productive??

2011-03-03T12:23:00.000-06:00

HI!! Wow!! it's been an interesting week for me~ My March focus was "time management" and so far I feel as if I've gotten even less productive because of it, lol!! Seriously I've been really lazy this week- but you know what I'm okay with it. I've been practicing "enjoying" inactivity and I've also been sould searching a bit. I'm at a turning point in my life and feel the need to just "BREATH" a bit and enjoy the little things in life for a while. I know clarity and some supercharged focus will result in my efforts to just BREATH!

Anyhow- the good news is that my SUPER HELPER Gramma Mary is here and she's been picking up my slack by helping out around the house a TON!! It's been fun for everyone to have her here!

For workouts I've been trying to keep rolling strong through this boosting - it's so much harder for me to have gumption to GO GET IT DONE though....crazy how every month that happens. Knowing that "it's just my hormones" is so helpful- Knowledge is truly power!

I had a decent leg workout yesterday and then last night had football practice. We found out our scheduel has changed and our first game is a whole month earlier. April 9th in the Kansas City area (I think)...anyhow that means we have less time to get "skills", lol! I am playing the "H"-back postion mostly (also known as the Tial back or 3 back) and I'm also playing some wing back and of course defense too at the Free Saftey postion.

Today I am going to meet up with my friend Denise to try "HOT YOGA"...she loves it and invited me to go as her guest. It should be fun!!

I have to go get some work done before heading out to the class- I'll be back later to post my bikini pics for this week's challenge and tell you about what I thought of yoga.

Let's make this a Terrific Thursday!!!

Love ya's,

Michelle

p.s. i had an interesting "conversation" going on facebook on Tuesday about football~
BuffMother!
What is your honest opinion of women's tackle football??

24 people like this.

Larry B. - I love it, actually!!!

Lori H. - Don't love it.

Tracey J. -Barry I WANNA PLAY!!! (0:
Tuesday at 12:47pm · LikeUnlike

Larry B. - Yes ma'am!!!!!!

Janienne K. - I would love to play it to get out all this pent up aggression. I think it would be great to have a woman's tackle football league.

Lauren L. - YESAH!

Mehdi - are you talking about soccer?
Then let me tell you that the entire planet loves this game, and the women version of beach soccer is the favorite of all men ;)

Jessica R. - There was a girl on my high school football team back in the day, and it was a huge controversy. Guys were always taking it out on her and she'd get tons of cheap shots etc. I'm glad to see that more females are interested in football (as it's a wonderful sport) these days and that they can play each other.

Kathy K - I'll let you know in May after I see you play :)

Larry B. - Thanks Lauren, Ah Mehdi I love women's soccer to - only over here it is called FOOTBALL!!!

Joe H - Be crazy. I'd love it! Uh may I coach?

Ashley S. - Love it!

Mark S. -I think it can lead to needless injuries and scaring. I have seen some women in Walmart who could make good defensive line women, but no one would want to date them.

Jessica G. - We played tackle football instead of powder puff in highschool (without pads, or permission from the school) and it was a lot of fun..I wasn't a bruiser or anything I was also taking ballet at the time..I think for those that can handle a little pain its great..I like paintball too..as a matter of fact I have two big bruises from our game this weekend:)

Mark S. - I'm thinking its American football and not soccer..It sounds fun and exciting but in a wee bit of realism there is a lot of hurt and broken noses and bones involved when you get hit and get smeared in the dirt.

BuffMother! Well...I love it and I do worry about injury. I find myself asking: is it worth it???... to me YES it is. My God given talents lie in my physical body- I enjoy sports like many women enjoy shopping or decorating. Until this year a real opportunity for me to play football was never available- I see it as my first and last chance to enjoy a sport I've longed to play since childhood...I think is a BLAST!!

Jayetta R. - Well I love football as much as the next person, my husband played against a girl in high school and my son did this year as well... BUT I say leave it for the guys... As much as I would love to play too let the guys do it and save that body for something else :)

Judith P - I got my first and only black eye in a pick up game of football in high school (girls against guys). It was the last play of the game and I made the tying touchdown!! I say let 'em play.

Gym S. - If it were to be taken serious, the linewomen would have to weigh 200 pounds or more! Just sayin!

Mark S.- I understand, just want to protect your exquisitely beautiful self from being hurt. There are some cruel jealous people out there. Be careful have fun you're the best!

Carol C.- Agree with Gym, if they play real ball no one would want to watch them. Isn't it about the short shorts??

April R. - I think it's bad ass! LOL! Wish they had it near me! :D

BuffMother! ‎@ Gym and Carol- You all are thinking of the" Lingerie football League". I am talking about full pads- REAL tackle football check out http://www.wfafootball.com/ ; http://www.wsflfootball.net/; www.ladyrampagefootball.com , etc....

Jessica G. - I say go for it girl, I think it is a great opportunity. And just like anything else physical there are risks, but you are a strong woman and you could kick some butt :)

Ali S. -I played powderpuff in high school. I thought it was fun. I loved ramming people. LOL Is that bad? But I'm not sure if I'd do it, now. I feel injury prone as it is at the moment, so I'm not sure I'd risk it.
But for you...and others......why not?! Have fun!!See More

Maggie M. - Sorry I can't believe some of these statements are being made in the year 2011. If women and girls want to play Full on Tackle Football. More power to them!

Angela H. - Love it - I have always wanted to be a middle linebacker and think its awesome that my son, who is 14, has played football with one or two girls on his team and doesn't think about them any differently than his other team mates.

Carrie C - Bring it on!!!

Charles O. - hot ... but to be honest I worry about those ladies! ;)

Tim M. -Your old teammate Trina Steffes plays for a team in Wisconsin. She loves it!

Rodney C. - I don't watch it, so hard to say. If someone of interest to me is playing I might be inclined to watch a highlight or 2 but that would be about it.

BuffMother! ‎@ Tim I found that about Trina a couple weeks ago- she's played for 10 years now and is the owner of the Wisconsin Dragons!! isn't that awesome !? :)

Mark S. -If they want to play with boys then they have to prove they can keep up/play hard/take a hit. I think with younger girls that may not be a problem but as kids age there becomes a greater discrepancy in size and strength. Then safety is an i...ssue. I am all for empowering women but in some cases the "boys club" should be kept that way. I hope that doesn't sound sexist. That's not my intention. There are reasons for estrogen and testosterone. If it's an all girls tackle football then the playing field is much more balanced.See More

BuffMother! Thanks for all the responses~ I asked for honest opinions and I appreciate that's what you gave!!

Brenda H. - I think it's SO COOL you are playing, Michelle! You are a BEAST!! :) A very beautiful one! Proud of you! XOXOXOXO

Leonardo F- I love them!

Last day of Love

2011-02-28T17:48:00.000-06:00

Last day of the Love month...and none too soon. I am so ready for March, for Spring and for more Mojo! Today we start week #6 in the Susperstar Success Contest- we are halfway done!!! Time for me to get more serious about leaning up and keep consistent with my workouts.

I am very proud to say that I have been hitting my goal of getting in at least 5 solid workouts each week. My food goals are not quite so consitently being hit. More diet focus and MORE AB focus are my goals these final 5 weeks!!

The past couple days have been good workouts:

Saturday- Legs and 1 hour of tennis- totally FUN!!
Sunday- football- lot of hitting, lots of sprinting, lots of learning

Today I am very sore in both my knees as I have bruises on both and my upper body is sore from all the blocking/tackling we did.

My tenative POA for this week:

M- Run and upper body
T- Legs
W- Run, Massage and Football Practice
Th- upper body and Hot Yoga
Friday- Legs
Saturday- run intervals
Sunday- football

I am starting my boosting phase today (cycle day 19)- this time around I won't go quite so extreme as last month. I plan to keep my weight at 130 or under. I am still taking NOXS, Creatine, Fish oil, Calcium and added in some melatonin and other sleep help supplements called HGH-the dose is 4 but I only take 1 becuase I'll be a zombie otherwise.

Okay!! I am off to get my day rollin'!! Let's have a killer "Bikini" week!!

-Michelle

p.s. the mini challenge for this week is to try on your bikini daily!! Let's do this~ it may be painful, but it'll give you a good dose of motivation!

Time Management March

2011-02-26T16:49:00.000-06:00

"Time management MARCH!" will be my theme for the upcoming month. Why you ask?? Well, I am in a tish of a funk today...I think it's a combo of colder weather, a messy house and frustration with having too much work that needs to be done (namely TAXES) that I can't seem to get it done! Time is just flying by every day with "busy-ness" and before I know it another weekend is here. I love weekends but really need more productive work days! I need to focus on my time management for March!

The past 2 days were crazy busy- GO, GO, GO!! I enjoyed yesterday so much, getting my hair lighter was so awesome! And then the girls had dance and the twin's muscical production for school. Tia and Layla were so cute!! I could tell Tia was nervous, she even mentioned that in the afternoon's production she was so nervous she got sweaty, lol!! Layla on the other hand is a PERFORMER- Holy Cow!! that girl lights up on stage like no one I've ever known!! I can't wait to see her shine on stage more in the future.

So, yesterday I was strapped for time and skipped lifting legs (which I have not done since last Saturday) and I opted to run on the tready instead. I warmed up with 15 mins on the R-bike and then hit the tready. It was a decent run, my best in awhile- but I'd way rather run outside! I went for 20 mins- 6 intervals @ 9mph, 2 @8mph- easy minutes at 6mph total distance- 2.35 average speed: 7.2mph cals burned- 300

Today I met up with Emily (my photog) for our week #5 "workout with someone" challenge- We lifted upper body as a PUSH/PULL workout. She may join my gym :) That would be fun!!!

Time to go shower, clean and get ready for the kids to be home~

Have a great FRIDAY!!

-Michelle

It's the Chicken! day 30/70 SSS 2011

2011-02-23T15:35:00.000-06:00

What came first, the "Chicken or the Egg?" I believe, It's the Chicken! If you want to see change in our world; If you want childhood obesity to end; If you want diseases like diabetes, heart disease and cancer irraticated.... YOu must realize you are a "CHICKEN" and what YOU DO shapes the future of the world!!

Mothers shape the world!!
As a Mother- You hold a very unique key to the Legacy of your family. Mother’s your children are yours to mold. You are in charge of their diet and activity level. Take charge by being an example in your house.

Mother’s you shape the world. What you expect from your children molds them into who they will become. How many of you want your children to be healthy and strong adults? Stupid question huh. But how many of us are not strong and healthy ourselves. How can we expect are children to be something we ourselves are not. Children learn by example. They want to eat what you eat (sometimes). They want to do what you do, like exercise .

You are Not just impacting you but the future generations

A legacy impacts all future generations! If you leave for instance a legacy of wealth. Think how many future gererations benfit from that. In the same regard a legacy of health and fitness passes through the generations also.

Mothering MATTERS!! ....Monkey See, Monkey Do

Children learn by example not by what you preach at or desire for your children. If you are not exercising and eating right Your children will not either- Monkey See, Monkey DO. If you are not setting a healty example for your children they will grow up dealing with obesity and unhealthy eating habits.

There are many members of BuffMother! who’s sole motivation to get in shape is for their children. You must step out and do this for your children. Every mother that is out of shaoe and unhealthy thinks I do not want my children to end up like me but the only way to prevent that is by them leading by example.

If you step up your expectations by decicing to be EXCELLENT by putting taking care of your physical body your children will look at you like you are a hero! They will appreciate all your effort and dermination and along the way they will learn such valuable lessons that will change the Legacy of your family.

You are in charge of the meals and the routine of your household
You are the Leader of your home
You set the legacy for your family
Do it for your family
Be the best mother you can be and along the way get buff yourself
Childhood obesity is such a huge problem in our society today. Why?? Lack of helthy example in the home
We need to set the standard in our home
The CHICKEN came before the egg ....You are a CHICKEN!!

~~~~~

This "Chicken" has been kicking tail on workouts, eats and being MOMMY this week!! My weight is 128 today on cycle day 14- 1 pound off of my buffing goal-3 more days left of buffing- so I'll hit my goal NO PROBLEM.

Yesterday's workout was 5 min run for warm up then 5 100m sprints and tons of short sprints while practicing football passing with my son, then later we lifted chest/tri's- I was BEAT last night after all that!!

Today's a busy day because of football practice tonight. I'm going to have my neices come over to sit with the kids while I go to practice. It's going to add a ton of driving to my day- but at least I won't have to bring the kids to football with me.

LOVE Ya,

Michelle

p.s. thought I'd share some of the stuff I've been googling today:

Erin Andrews- reporter for ESPN: http://www.erinandrews.com/

Allison Stokke- pole vaulter- no official website

Lolo Jones: http://www.runlolorun.com/

Holly Holm: MMA fighter- http://www.hollyholm.com/biography.htm

Maria Sharapova: tennis player and model-
http://www.womentalksports.com/items/read/365/851657/maria-sharapovas-ba...

http://www.reebok.com/women

Women's Football: http://www.iwflsports.com/ and http://www.ifaf.org/

HORMONE! HA!! ~ SSS day 29/70

2011-02-22T18:25:00.000-06:00

"How do you make a Hormone?" ....don't pay her... LOL!! ♥
That's my hubby's joke...but I thought it was really funny especially since I am all about HORMONES! I am still amazed by the lack of acknowledgement the average fitness trainer places on how much hormones interfere with a woman's goals to get fit. Hormone Induced Failure (HIF) is an epidemic among women...and I for one won't stand by and let it be ignored.

Millions of women are overweight simply due to their hormones!
We get uncontrollable cravings for junk food.
We gain weight without explanation.
We suddenly have no desire to exercise.
The negative effects caused by our hormones are endless.
The bottom line is, we are constantly sabotaged by our hormones and it happens so subtly, we don’t even realize it.
It’s time we wake up understand the reason we fail on diet after diet.
Our hormones have the power to make us fat and keep us fat!
If you’ve struggled to reach your diet and fitness goals, you could be a victim of Hormone Induced Failure.
Hormonal Timing is your solution! If you’re not happy with the way your body looks, you need to start living the Hormonal Timing LifestyleTM.

o It will change your BODY.

o It will change your LIFE.

o It will change your LEGACY.

Over the past 7 years I’ve experimented, created and successfully utilize a strategy designed for women only that OVERCOMES Hormone Induced Failure.

My goal was to create the fastest possible method for women to achieve radical physical transformation. I believed the key was to capitalize on the positive effects of our hormonal fluctuations while also diminishing the negative effects. I used myself as my first test patient. I had just given birth to twins by C-section which were my 3rd and 4th babies in less than 4 years. My body was stretched out, fat, depleted in every way and just plain disgusting. At the time, I just wanted to see radical transformation in my body. I had no idea that I was on the verge of discovering something that would change the lives of thousands of women. To make a long story short, my body transformed radically by using what I now call Hormonal Timing.

LET's overcome those HORMONES!!

whoohoo!!!

-Michelle

I am here!

2011-02-20T11:15:00.000-06:00

Just wanted you to know that I AM here :) Just been busy offline with the kids being out of school still....FYI they've had a total of 3 days of school this month, lol! And I'm going a bit BANANAs Don't get me wrong I love my kids. I just don't love the extra mess, laundry, cooking, dishes, dirt, complaning, fighting, etc...that goes with having them home so much in the middle of the winter!! I am so excited I just found out that my kids will make up a snow day this MONDAY insead of having the HOLIDAY (Pres. day)off!!! Life will finally be "normal" for about month until we have spring break.

Travis' birthday was on Wed. and it was fun!! I bought him a hunting gun He was very happy!! And we also got him a pair of nice jeans from the Buckle.

Wednesday workout: Back, Shoulders, Biceps, run intervals- all 1 mins recovery, last 2 hard intervals 2 mins long. Total distance in 20 mins including warm up- 2.27miles

Thursday workout: Chest/Triceps
Bench paired with 45x15, 85x10, 135x8x3
Triceps dips on bench 15 repx 3sets

Incline Hammer press 90x10x3sets
paired with tricep extension machine 55#x10x3sets

Incline flys 35'sx10x3
paired with cable tricep push downs 80x10x3sets

Tricep extensions with barbell
45x10x3sets

abs during workout- 2 sets of each: knee ups on bench, knee ups on roman chair, decline sit ups with oblique twists

Today POA: outside run in about 20 mins refuel and CLEAN My HOUSE!!
Legs this late afternoon @ gym

Keep up the super awesome encouragement- I just love coming to the RR and reading how amazing you are!! thanks!!

-Michelle

Beat yesterday~! day 22/70 SSS2011

2011-02-16T10:59:00.000-06:00

I was so beat yesterday...It was one of those days where I kept waiting for some energy and it never came. Despite being exhausted I spent the day with my girls running errands and shopping. BUSY, BUSY!! Needless to say I decided to make yesterday a day off of workouts. Bedtime couldn't come soon enough last night, I was actually in bed early and asleep by 9:30. My sleep was a not the greatest because for a Valentines "treat" ...I was sleeping with 4 girls- 3 human ones and a puppy! HA!!

The plan for the remainder of today is to go for a run outside, CLEAN my house, then at about 3 go to the store with the kids to shop for my DH's birthday. He'll be 41 tomorrow, poor guy...he's so old, lol!! Then after a bit of shopping I'll get to the gym and do a leg workout! Kids classes start at 4 so that should workout perfectly so that we can get home early in the evening.

On my shopping trip yesterday I found some football pants and a helmet!! YES~! now all I need for football is a pair of cleats. I was really sore in my hip flexors and calves/back of knees yesterday from the plyos and drills we did on Sunday. It's amazing to me how when I'm there doing the drills it's so much fun and doesn't feel like a workout. But the next day I can certainly feel it!!

Okay, I gotta go get my running stuff on~ It's a warm beautiful day here!! Can't wait to breath it in!!

-Michelle

Team Atmosphere = Energy! Day 21/70

2011-02-14T17:43:00.000-06:00

I am so exctied at how well this past 2 weeks of Boosting went for me. Despite having horrible weather, I got in a ton of stellar workouts and did relatively well on my diet!! This SSS contest has really been what I needed~ I am so inspired and energized by everyone else's effort!! WOW!! it's so fun to have such an amazing TEAM Atmosphere, thanks!!!

My poa for the week is:

Buffing!! start weight 132 on cycle day 5- goal is 127 by the end of buffing phase- I plan to stay on creatine and NOXS but clean up my eating and add in more running/cardio during the next 2 weeks. I will keep up my goal to lift 5-6 days a week.

M- legs and abs
T- run outside, back, sh, biceps, abs
W- chest/Tris/ intervals (non running)- Travis' birthday!!!
Thurs- run
Fri-leg and abs
Sat- upper body and run
Sun- football practice

Have you made your plan of attack for the week??

Let's get after it!!!

-Michelle

P.S. Please be sure to check in with your progress by commenting on the following blog post please:

http://blog.buffmother.com/2357/how-ya-doin/

And don't foget....this week's Mini-Challenge is NO DAIRY~

Birth-Day Snow-Day~ day 17/70 SSS2011

2011-02-10T10:54:00.000-06:00

Birth-Day Snow-Day~ woke up to it pouring snow- we got about 2 feet in a matter of 8 hours! So the kids got another snow day today. What a wonderful present for the twins to have the day off :) WE are going to do cake, presents, etc...in just a bit!!

Weight is down a bit to 132 the past 2 days thankfully! I am really feeling strong and recovering nicely from my workouts-- I am finally in shape enough to feel like I am truly getting in shape!

last night's workout:

Tan for warm up
Chest press 2 sets

Bench45x20
95X10
115X7
115X8

HAMMER BENCH MACHINE
90X10X3SETS

Abs between sets- knee ups on bench
25x2sets

Bicep curls- HS mach
45x15x3sets

pull ups 6.5
Hi lat pulls- HS mach-one arm at a time
45x15
70x10x3sets

low lat pulls- HS mach
45x15
70x10x3sets

Haning sit ups- 20 reps

roman chair knee ups- 30 reps

Standing lateral raises 10#platesx20reps
ran intervals- 10 mins warm up all @2% incline
easy min 6mph
hard min 8mph
easy min 6.5mph
hard min 9mph
easy min 6.5mph
hard 2 mins 9mph
easy min 6.5mph
hard min 9mph
easy min 6mph
hard30 sec 10mph
easy min 6mph
100 smith lunges- 4 sets@50#

I plan to do some upper body tonight and my lunges too! Football was canceled due to the snow again.

Have a great night!!

-Michelle

Enormously successful "Boosting"~ SSS 2011 day 15/70

2011-02-07T14:34:00.001-06:00

HEY!! How was your weekend? mine was busy!! And MAN am I happy to have the house to myself finally today. This SNOW DAY business is cramping my style~ Today it's time to get my house back in order and get rollin' agin before the kid's schedueld winter break comes next week! Oh the joys of year round school!

So...my super bowl pick of the Steelers didn't win :( My Hubby and I bet each other a "favor"...so I now OWE HIM some "favor"...wonder what he'll choose for it??

Last week despite it's trials was a success for my workout and diet goals. I've eaten loads of fruits and veggies- LOVE THEM!! I also got in 5 workout days last week- yay!

Yesterday football practice was canceled again. I went to the gym instead and ran some spints on the indoor track and did drills. I also did some knee extensions.
On Saturday Travis and I worked out together. We warmed up playing catch with the football in the aerobics room and then did upper body lifting followed by a bit more football stuff- we talked about footwork as a defensive player. It was so much fun hanging with him!!

My POA for week #3, my second week of Boosting is to build some muscles!!

M- Legs
Tue- upper body and run on teady
Wed- ?? birthday day- also football practice?? It's supposed to storm tues and wed so we'll see if it gets canceled
Thurs- LEGS
Fri- Back, Sh, Biceps and run
Saturday- Chest/Tris and intervals- not running
Sun- Football

+ 100 lunges daily: Week #3's mini-challenge is one of my FAVORITES!! To do 100 lunges a day takes mental and physical determination~ BUT I know you and I can do it!!!!

An Enormously successful boosting is caused by a good buffing "primer"...I primed nicely this month with an end of buffing photoshoot- and now I've gained weight fast!! TRUST ME it's pretty much all water weight, so it will come off just as fast as it came on...Friday I weighed 127, Saturday I weighed 131 and Sunday I weighed 134...I feel like a bloated pig, lol! Creatine, NO2, salt, more food & carbs have all helped UP my weight. NOW I just need to use it to build muscles!

We have the twin's birthday this week on Wednesday. I can't believe my little tiny babies are going to be 8!! WOW! the time sure has gone by quickly~ in 10 years all my kids will be adults.

CHEERS to an ENORMOUSLY SUCCESSFUL WEEK #3!!!

-Michelle

FYI~ here's a couple post with buffing and boosting workout poa's:

http://www.therallyroom.com/node/43402
http://www.therallyroom.com/node/43718

Looking back at 2010! Day 11/70 of SSS2011

2011-02-03T19:03:00.001-06:00

It's a month into 2011 and I am finally getting my new year mojo cranked up!! I've been thinking a lot about what adventure lies ahead for this year, which in turn got me thinking about some of the fun positves from last year:

Took a family vacation to World's of FUN- I love roller coasters!!

My little brother came to visit

I got to go to AZ to visit my little sister

We got a puppy- Sweet Cuji, my "angel puppy from heaven"

We had our first official "BuffMother" gathering in California- thanks Julie for inviting us there!!

I successfully rehabed my sciatic injury, my legs are stronger now than they've been in ages

I started playing tennis and improved dramatically- what a fun way to enjoy the warm summer with my hubby!!

I got to go to VEGAS as the winner of the "Train with Ava" Sweepstakes

My son hit his stride as a true football player- linebacker fit him well!

I became a sponsored physique model- Thanks NRG-X Labs!

I could go on and on...There were a lot of positives in 2010!! Can't wait for even more in 2011~!!

On tap for today is a leg workout- It'll be an at home version, but I'll do my best!

Football practice was canceled last night but I do need to do some catching and drills in my living room tonight to keep my skills improving. I know I can improve on my ball skills! I ventured out for a drive to the PO today and man!! it was icy out there...School is off again tomorrow!

Let's keep striving for more fun adventure in 2011~!!

-Michelle

My SSS Starting Stats

2011-02-01T10:43:00.002-06:00

My starting stats...NOTE if you have not sent me yours DO IT NOW!! the due date is 2/2!!! send to contest@buffmother.com...a bit messed up because of my photo shoot prep/dehydration. My "REAL" weight is a bit of a mystery?? I think it's right around 127.

Please be sure to take these standard 5 measurements:

1.WEIGHT*: 127
2.Bust: 36
3.Waist: 26
4.Hips: 36
5.Thigh: 19.5
*be sure to note your CYCLE DAY also!!! It makes a BIG difference!

Today’s Date:__1/29/11 height:______5-7 (ruthfully 5-6.5)_______ weight:____127 _______ age:__35_____
Today’s cycle day- 15

Okay...so some starting thoughts are WOW! I am not in the best shape at the moment. Much better than were I was a month ago- so that's GREAT news!!
I am excited for my new "football adventure" but that means I need to maintain my weight and energy and recovery level.

Today at the start of week #2 I am officially starting to boost. For me that means eating about double the portion size I have been and getting back on CREATINE! I've been off it for 2-3 months and can totally tell by the flab on my hips and my lower energy levels. Time to get serious about being an ATHLETE!

Yesterday I had my first ever in my life live tackle football practice where I actually "HIT" and got hit! I took some good blows and delivered several too. I'll take some pictures of my bruises for you tomorrow.
I did manage to get in an back, shoulder, bicep and intervals+ cardio workout tonight but now I am SPENT! I can barely lift my arms, lol!

Week 1 Goals: results
Goal #1: workout at least 5 days/ week- Did 6!!!
Goal #2: eat 2 veggies and 1 fruit every day- Did this 6/7 days- Most of which I had at least 3 greens!
Goal #3: Find a scary goal. Did this- FOOTBALL!! whoohooo!!

Week 2 GOALS and Plan of ATTACK!
Keep up with Goal to workout 5 day's a week and eat 2 veggies and 1 fruit.
Here's the breakdown of my workout goals:

Lift 5 times, Run sprints at least 1, 2 football practices and 1 long steady cardio day of 45-60mins- the ones in red and crossed out account for today's workout :)

Lift (1) Sprint (1) Football Practice(1)
Lift (2) Long steady cardio day (2) Football Practice(2)
Lift (3) Run Intervals (1)
Lift (4)
Lift (5)

I'll post more tomorrow!! keep up the great FIRE!!!

Puppy's first grooming ~ LOL

2011-01-28T11:48:00.001-06:00

Okay, I feel like I've turned into a crazy woman. I'm titling my blog post about my puppy getting her first grooming??? I am one sad soul- HA!! You'll know I've gone totally mad if I suddenly have the urge to become a cheerleader, lol! Not that I have anything against those who are cheerleaders or love that sport, but it's never been "MY THING"- and neither have prissy pets. Now at the age of 35.5 I have my first puppy- a lap dog, pretty little white Maltese who's going to the salon today to get pampered! HA!

Last night was my first football practice of my life. WOW! I can't believe it! Glad the opportunity is here and that all the ladies on the team were so cool! I've forgotten how fun being on a TEAM sport can be. I grew up playing soccer in Colorado, then played Softball and Basketball along with running Track and Cross Country as a teen in MN. Sports really teach great lessons and are such a fun way to meet and interact with others. I really need to be sure that my girls get involved in team sports soon!

I headed out with my 3 girls in tow at about 5:10 since traffic would most likely be a bit tough. It took me about 40 mins to get there- so I got there early like I had wanted at about 10 till 6. When I arrived there were 2 other women there and shortly the head coach came. I got a chance to visit with him a bit and realized our sons had played each other during a tournament in November (the one I missed when I went to California for our Team BuffMother gathering). It's a small world of football in Northwest AR! The practice started about 10 mins late- we were inside an elementary school gym. It was nice and warm. Perfect for January football, lol! I started the practice time warming with some catch. Then we got to it:

High knees to half court, jog it out x2
Side shuffle, jog it out x2
Butt Kicks to half court, jog it out x2
Side lunge squats to half court, jog it out x2
Open Hip walk forward x2
Open Hip walk backward x2
Alternating toe touch walk x2

Partner stretching- straddle to rt, straddle to left, straddle to middle
Leg stretch- 3 hammie stretches knee straight opposite leg straight, + 3 with added resistance

Offensive play walk troughs- we did this for about 45mins- I filled the TE/WR position and was the only player without pads on- need to get some asap :)

Then more conditioning-

Short sprints- to half court starting from stance(I used a 3 point)- I'd like to improve on my initial speed here x4
Short sprints- to half court then jog it out x 4
ABS- sit ups with legs out straight lower slowly
Sit ups with knees bent
Leg raises from 6" to 10" inch position one at a time and then together
30 supermans

I am sore today mostly in my hip flexors and excited to find some shoulder pads before the next practice.

IN some sad news last night I found out about a Young 4th grade boy from my daughter's school dying from a soccer goal falling on him at school. My kids and I were heartbroken to hear the news~ especially my 9 year old daughter. She was really, really upset!

Today's plan is to get this dog to the groomer and for me to head to the gym (my salon, lol) for some killer weights and cardio and some sauna. I have my vintage glam photoshoot with Emily McArthur tomorrow and need to lose a little water weight. I've done well this week already by dropping about 3 pounds.

Gotta go get a few more things done prior to leaving the house.

Have a great day!!

-Michelle

Attack Mode ~Days 1 & 2 of 70

2011-01-25T12:38:00.001-06:00

I am so fired up for these next 10 weeks. The timing is perfect...I feel like I am ready to attack!! I plan to keep in "attack mode" and keep my focus, by keeping it simple.

MY 2011 SuperSTAR Success Goals:

Workout no less than 5 times a week (50 workouts)
Eat 2 veggies and at least 1 fruit daily (140 veggies and 70 fruits, WOW!)
Find a "scary" goal (at this point i have no clue, any ideas???)
Had a good weekend- enjoyed a date with Travis, watched the the UFC fights, had a good time at church and a watched a couple good football games. I'm rooting for the Steelers to win it all!! As for workouts I got in 2 solid workout days. Last night I did intervals on the u-bike for 20 mins +10 mins of steady + 5 mins jumping drills= 35 mins tota and Saturday I got to the gym for a leg workout:

Warm up- tanning and ran 10 mins (1.07 mile total, average speed 6.6)
Squats- 45x15, 95x10, 135x10, 155x10x2sets
Dead lifts- 135x3sets (one set conventional)
Seated calf raises- 90x15x2sets
Leg extensions- one leg at a time 35x10x3sets
Leg curls- one leg at a time 35x10, 30x10 and together 75x10
Abs- knee ups on roman chair 25, 20

Got a sick little one home today- Tia seems to have the same fever illness that Layla had last week. Poor baby.

Let's have a KILLER 70 days!!
I am in ATTACK MODE? ARE you??

-Michelle

P.S.

Week #1 Mini Challenge- SSS 2011 *response required by 2/2

It's almost time for you to START your 10 week Super STAR Success journey!!

We'll officially start tomorrow, Monday Jan. 24. I find it easiest to start new challenges and contests on MONDAYS.

Therefore we'll count Monday as day #1 of 70; the start of week #1 of 10 weeks.

The goal of this contest is to keep you CONSISTENT so that you can attain your SuperSTAR Success!

To help you be consistent I'll be providing weekly "Mini-Challenges" which will give you a focus point and help you towards your goals.
The Challenges are meant to be added as an EXTRA to your current fitness and diet routine.

I will also be posting many fun updates on my blog and facebook pages.
Please chim in with comments there- It'll help you stay accountable!!

Week #1 MINI CHALLENGE- take measurements, stats, pictures, journal or blog your starting thoughts,
and begin with the end (SUCCESS) in mind. This challenge will take some time and a bit of courage.
Once you have completed your basic stats and beginning pictures please e-mail them to contest@buffmother.com.

*Prize Eligibility REQUIREMENT!! 2/2/11 is the due date for thefollowing items:

NAME:
e-mail address:

Age:

Beginning STATS-

Height:
Weight:
Bust:
Waist:
Hips:

AND at least 1 Picture- I need your most dramatic before shot.

*2/2/11 is the due date for these items...send them to contest@buffmother.com ASAP!

Please look at the final entry form so you know what you'll need to submit in order
to be eligible to WIN~
http://blog.buffmother.com/2261/sss-final-entry-form/

Have a great week #1 and I'll be in touch next Sunday with your Mini-Challenge for week #2!!!

-Michelle

p.s. I would love to have you join our Rally Room for more info and support during the 10 weeks!!
www.therallyroom.com (it's free for the first 30 days)

Day 2
My goals for the next 10 weeks: do at least 5 workouts a week; eat at least 2 veggies and 1 fruit daily and find a "scary" goal! One day I got it done- did a chest workout, ate a banana, a spicy v8, stir-fry veggies and may have found a goal...women's football, HMM??--- I'm killin' it!! I'm headed out for a run now- I'm planning on finishing it with 3 sprints, walking lunges and ABS!

Let's Write!

2011-01-22T09:21:00.001-06:00

I am so excited to have so many friends are committed to working hard
for the next 70 days for this year's "SuperSTAR Success" contest!!!

The Contest officially starts for us on Monday 1/24/11! Time to Get READY~!!

I need to take some time to JOURNAL. Write it down!! I'd like to encourage you
to Do the same...Let's write:

1.Do you remember how great you felt both physically and mentally when you were at your peak physical condition? When was that...write about it. Thanks to GOD, I've been at my peak many times...the way it feels is so addicting! and keeps me striving for more. The last time I was at my peak was this fall- in Aug/Sept- I had a great aerobic base from playing 2 hours of tennis up to 3 times a week, plus running sprints 1-2 times a week and lifting weights 4-5 times a week. I felt so confident in my physical stamina, power and mental focus. My diet was great during this time too. I was really keeping the treats to a minimum, limiting gluten, dairy and grains. My diet focus was on eating protein, fruits and veggies. It worked and I got leaner than I'd been in a couple years.

2.List 3 specific things (solutions) you have to change about your current daily habits to attain results like that again? The first thing I need to do is get to the gym more at a set time daily. I've been a bit lazy about getting on a routine these past couple months....flying by the seat of my pants = missing workouts. Secondly, I need to eat much better. I know what I need to do- I just need to do it. Thirdly, I need a scary goal to be accountable toward. This SSS will help motivate me, but it's not scary enough. I need a goal.

3.What is your #1 goal for the next 10 weeks? What is the "#1 solution" you must stay focused upon in order to attain that goal? My #1 goal for the next 10 weeks is to consistently get to the gym at least 5 days a week. I'd also like to add in 1 other workout at home each week. Consistent workouts lead to me eating properly and will allow me to get in great shape for the spring!! The #1 soulution I must focus on is not letting things (excuses) get in the way of my "gym time". I will scheduel my gym time and stick to that plan!
I can't wait for MY SUCCESS during this contest. What about you, are you ready to SUCCEED?!
Let's get Prepared!!

-Michelle

p.s. a prayer I found online tonight:
"It is a PRIVILEGE and BEYOND (being) an HONOR to Manifest You in the Earth, Beloved. May I never again come ("fall") short of Your Glory (Your HEART, Your Ways, Your Stature), giving You Your Rightful, Worthy-to-be-Received Inheritance that YOU Paid the Ultimate Price for in Your Person- BEING LOVE Himself. To Intimately/Experientially KNOW You is beyond the ability to describe or express- which is the Beauty of True Relationship ("Marriage"- in being Your "Bride") in and with YOU. I (hungrily and in GREAT Thirst) surrender unto You to have Your Full Way within, about, and through me, continually- never ceasing, and only INCREASING in allowing YOU to Tangibly be Manifested and Demonstrated (in Your Great LOVE/POWER) "wherever [I] tread". Receive Your Inheritance Worthy King, I am no longer lost in thinking I'm my own...all thanks to YOU."

Live It!

2011-01-18T14:52:00.001-06:00

Hey, Hey, Hey!! it's that time again!! Time for a 10 week Official BuffMother! contest!!!

I'll be posting more details within the day in the BuffMother Rally Room!! GET READY!!

So...Last night we went to the movies : "Monday night Movie time" with the family was a great experience. The 3 girls went to Narnia while Travis, Gunner and I saw "True Grit" a cowboy movie with Jeff Bridges and Matt Damon. It was a fun movie! And the girls really liked Narnia~

In the recent weeks here are some of the movies (with my ratings as grades) that we've watched:

True Grit: A-

the Town: B

The other Boleyn Girl: B+

Inception: C

The American: C+

A-Team: B

Today, my mind has been set free...by my amazing hubsband. I had been consumed with the possibility of a move. We've been "thinking" about moving to Florida for several months now, but today Travis assured me that the timing is not good now, and to the idea out of my mind. It's truly amazing how much freedom and peace that's already provided!! It's time to get back to living here! I'm ready to LIVE it!!

My little Layla is home sick with a fever and a bit of a cough + sore throat. I hope she recovers without having to make a trip to the Doctor. My workout will be an at home version of legs. I think I'll hit it hard around 1:45 :) Until then I have to get our contest "announced" and do a bit of paperwork, bills and housework.

Have a productive, peaceful day!!

LIVE IT!!

-Michelle

Tackle It!

2011-01-16T09:24:00.001-06:00

"Tackle it today!! Take it on, head first and pound it out!"...that's my mindset towards cleaning my house today. When I started this morning it was such a complete mess that I was getting ADD from all the messes within the mess. LOL!

Now a couple hours in I can breath again and feel the progress, YAY!! As I clean, I'm realizing that I'm ready to TACKLE other items in my life. I am ready to take on new goals, dreams and responsibilities!! OH yes, I am feeling my MOJO!! WHOHOO!! I'm ready to TACKLE life!!

A few things that have helped me in recent months get to this point are:

REST (I needed to good rest- not just sleep, but REST-): stress had really crept into even the "rest" I thought I was getting. I was stressed out about needing to Do, DO, DO! Go, Go, GO...even when I thought I was resting. Resting in GOD is my new thought. I can't do it all- but He can and HE will If I let HIM. Resting in GOD is key!
Limiting stimulants: oH this is tough! It can be a vicous cycle~ I had been taking an allergy-D for my allergies. The "D" was an ephedrine based stimulant....well over time that is not good to always be on a stimulant, I was well aware of my addiciton to it! 2 weeks ago I stopped taking it. The initial week was tough, but now I feel good "real" energy errupting in its place.
Supporting my addrenals- I've been taking certain supplements to help them and focusing on nutrient dense foods.
EASING into my workouts- adding in AEROBIC fitness- working your heart is so good for you and your body's energy produciton
Getting outside (even in the cold)- sunshine!!- thanks to my puppy...I've been outside a lot the past month.
FUN! -- having a focus on keeping life fun- my Cuji (I call her, "my Angel Puppy from HEAVEN") has helped us have FUN too!
ON to my workout review- I took Wed off but did a great at the gym leg workout yesterday:

Squats 45x15; 95x10; 135x10; 155x8, 175x6; 135x10
Dead lifts 45x15, 95x20, 115x10, 135x10, 135x10 convetionals, 135x10
Seated Calf raises- 90x15x3sets various foot positons
Leg Press- 90x15 together+10single legs, 180x10; 270x10x2
Calf raises 3x10 between leg press sets
Leg Curls- 80x10 then singles 35x10; 30x10+5 x2sets
Leg Extensions 110x10x2 sets; 130x10x2 sets
Walking Lunges- 55# on backx1 set x15 reps

Core during some rests: Knee ups, hanging sit ups, lower back extensions.

Today, I will lift chest @ home and go running outside :)...It's warmed up a lot here today!!

wonderful Wednesday!

2011-01-12T16:06:00.002-06:00

I am in a great mood today!! It's really been a wonderful wednesday and I can't wait for more!! The day started by getting my kids off to school!! YAY!! Then I watched a video on netflix "a case for Christ"...interesting stuff. Meanwhile I had tons of coffee and took care of my fun little Furball puppy! It's so fun having a real life stuffed animal, lol!! Next I got to chat with SWEET Shana!! She's kicking tail in her workouts and life~ I love it!!

Last night I got in another good workout on my home gym...BTW- I added a picture to my blog from yesterday and figured I'd add it here too in case you missed it. Looks pretty good if you ask me ;)

My workout went kinda like this-

Bent over rows
Snatches
Inverted pull up and pull ups
Knee ups
Bicep curls
DB shoulder raises
mish mosh of boxing drills and hip mobility drills
Ball Bounces (for hips)

So today I've been diving into my "Education" Resolution and looking into different fitness associations and training programs. IDEA has some really good resources. I went ahead and created a profile there-

I am a NESTA Certified trainer, but toying with the idea of getting certified by ACE or ACSM also....Another fun cert I'm looking into is http://www.combine360.com/CombineTraining

Anyhow...Kids will be home soon. I gotta go!!

-Michelle

Happy Monday to you!

2011-01-10T20:40:00.000-06:00

HI!! Happy Monday to you!!

It’s snowing a bit here and we thought school would be canceled for sure. BUT, thankfully it wasn’t! Cuji loves the snow so far, but she is not so fond of going poop on it. She’s had 2 poops inside today already- Silly puppy!

Anyhow, Travis is healing nicely but still dealing with some pain. Tomorrow he has his post-op with Dr. Griffy…I think I may go with so I can get the info first hand.

In other news, Travis’s car is broken down. It wouldn’t start for him last week, so now I am at home with no van while Travis heads off to work. I hope it’s nothing and can be fixed quickly. The good news is that we do have a warranty on it still- YES!!

I've spent most of the day doing laudry, organizing stuff and getting some work done....Plus I've had time to think about my boosting workout plan for this week:

M: Chest/Tris/Shoulders @home, 20 mins bike
T: Legs, 20 mins bike
Wed: boxing @ home on my own and a run (outside if weather is above 40)
Thurs: Back, Shoulders, Biceps @ gym no cardio
Fri:Chest/Tri and run
Sat:Legs
Sun:Off

Have a good day!!

Love,

Michelle

Today is a gift!

2011-01-05T21:16:00.000-06:00

"The clock is running. Make the most of today. Time waits for no man. Yesterday is history. Tomorrow is a mystery. Today is a gift. That's why it is called the present."

8 years ago...I was pregnant with my 3rd and 4th babies. My other children were only 1 and 3~ what a crazy year!
7 years ago...I was getting buff and on the countdown to my first ever NPC figure contest just 3 months away. BuffMother was born!
6 years ago...With no knowledge of websites, I built & launched www.BuffMother.com "You can be Buff after babies! "
5 years ago...I spent tons of time training online clients, encouraging others and opening "the Team BuffMother Rally Room"
4 years ago...I embarked on a journey to write a book about my training SECRET, Hormonal Timing and AB secrets.
3 years ago...I finished my books and launched my supplements, the Hormonal Timing Pills; then embarked on an infomercial project.
2 years ago...I spent the year "Rebuilding" BuffMother.com after failed business partnerships left my business in shambles.
1 year ago... We had our first ever official "BuffMother Gathering" and helped many women compete in their figure contests.

NOW- I am living in the present, enjoying my gifts and excitedly looking ahead towards the mystery the future holds!!

I have many big goals for my relationships, home-life, spiritual-life, fitness-life and business in the next year!

I've spent a few hours planning some of my goals and have come to the realization that DELEGATION will be KEY to acomplishing them. Over the past 2 years I've tried to get good at delegation with no luck! Maybe the 3rd time's a charm. A key focus of mine will be getting educated about delegation, writing to do lists, dividing them into categories of if I can delegate them or not and then networking for resources to get things done!

Physically, I'm dealing with the side effects of the antibiotic I've been taking. I am really stiff, achey and bloated! I'm feeling better and it 's high time to get my BuffMojo rollin' again!! In order to get me MOTIVATED again I've decided to take some MMA lessons. I'm meeting with my "trainer" Lylna tomorrow at 1~ EEEEK! She's the one who taught the MMA class that i took last year prior to hurting my BUTT. They don't offer the class anymore and private lessons may be better for my health- I get too competitive in a group fitness setting, lol!

I will be posting about a few cool upcoming events over the next couple weeks, so be sure to check in! ALSO if you did the "finish strong" contest...be sure to submit your official entry:

"Finish STRONG!"-0 days left!!!

Did you "Finish STRONG!!"??

To officially enter-
Send me an email (michelle@buffmother.com) titled "Finish Strong" AND post a comment on the "BuffMother!" page:
http://www.facebook.com/pages/BuffMother/19508658316

What was your goal?
Did you attain your goal?
How did the "Finish Strong" Contest affect your mindset and actions during the 2010 Holiday season?

Also feel free to include photos, bio info, stats, etc...

If the judges select you as the winner I'll set you up with 3 months of free online training!!!

Thanks!!
www.BuffMother.com

2011 will be Heaven!

2011-01-03T16:10:00.002-06:00

2011 will be Heaven!! is my motto for this year...I will be positive, I will have JOY and I will live an insanely adventerous glorious powerful life! I don't want to look behind anymore only to the future.

What lays ahead?? I have a vision that is enourmous.

I will confidently take baby steps towards that vision daily and soon WE as a team will arrive there together!! AWESOME Adventures and LOVE awaits!! Physically I expect all the energy I need to do the tasks at hand, God will provide the strength, wisdom and provision for all that He's destined for me in 2011!! He'll provide for you too!!

My kids are at an amazing age right now- so fun and interactive and teachable! I have a huge desire to teach them, teach others and learn more myself. EDCUATION is a huge theme for me this year!

Time to get to it!!

Live it Loud!

2011-01-01T11:04:00.001-06:00

Well, well, Well...I feel like I've got a ton of catching up to do with my blogging...

Christmas was great! Each year we spend Christmas Eve over at my SIL's house with them and My BIL and MIL who come down from MN. This year was interesting because the house was full of dogs! My SIL now has 3 dogs, My BIL brought his dog from MN (an 85 pound rotwiler mix) and our little puppy.

One of the most fun things about the Holiday is giving and seeing the joy it gives to GIVE. My DD Gracie is a big time giver. She spent her own money on gifts for everyone and was BEAMING each time someone opened her gifts. I just love it!! I gave all the women in the family boots and Travis took care of the men with hunting gifts...We also had fun giving an awesome KURIG coffe maker to my MIL and a Gold's HOME Gym to my BIL. Giving is FUN!

Anyhow after a fun Chirstmas Eve sleep over we came home and had our "family Christmas" on Christmas day (last Saturday). I also cooked a turkey- YUMMY! The kids loved all the toys and gifts they got. The girls all made a HUAL on clothes and each got a DS-i XL. Gunner got a BIG gift of an X-box 360 and a few clothes, plus a air soft shot gun.

I got ton of fun items too:

an I pad!
3 pairs of sneakers: 2 nike, 1 asics
a vikings sweat shirt and hat
a set of nice Knives
a really cool night light
a beautiful bracelet
a lettuce knife
some big blue bathroom towels

Overall the Holiday was was fun!! Our kids are at such an easy age that now I can relax and enjoy the holiday. Despite trying to relax, I was a bit too last minute with much of the shopping and wrapping, etc... that I didn't take the time I need to eat and hydrate like I should have and payed the price this week ...Next year I resolve do better!

After Christmas I've been just trying to get healthy and take care of my kids and Hubby who had a Knee Scope done on Wednesday. He's doing much better today and very excited to take a shower, lol! We watched several movies the past few days: Salt (B+), Hot Tub Time Machine (C-), Grown Ups (C+), The Other Guys (B), Knight and Day (B), The Proposal (B)... Another movie I was pleasantly surprised by was "the Ugly Truth". Oh and i also saw "Valentines Day" it was a solid B too....Have you seen any good ones recently?

I am in SHOCK that today is the last day of the YEAR! It went by very fast...a big reminder to me to cherish each and every day! I am off to get in a run outside today and to love on my family.

I love you all and can't wait to see what fun adventures 2011 brings..Let's RING in the New Year in STYLE!! Live it LOUD!!

Love,

Michelle

11:11 Make a wish!

2010-12-22T16:41:00.000-06:00

When the digital clock shows 11:11, have you ever heard the saying "11:11 Make a wish!" "Finish STRONG!"- 11 days left until 2011..."11:11 make a WISH!" Wishing, Wanting, Dreaming, Desiring, Hoping... are what inspires us to take actions towards goals.

What do you WISH for your body, your fitness, your beauty and for your overall health?

Take some time today to make a "Wish List"!

My wish list:

To have good consistent energy
To have clear supple, firm, skin
To do more modeling photoshoots (at least 6 in the next year)
To try new foods- more fish, more ethnic dishes, more exquisite fancy foods
To manitain my muscle mass
To increase my VO2 max (fitness level)
To derease my resiting heart rate
To try new fitness classes/routines
To learn and teach: I have a huge desire for educating myself and others regarding fitness, diet, motivation, sport specific training, etc...
To compete in somthing- a race, a bike ride, a sport (like football, softball or even soccer), a bench press comp., etc...
I got my photos back from the little shoot I did on the fly with Emily in California~ I didn't do a photo prep diet but they still turned out decent. Here's a little video of the photos in my HOT Pink Zebra bikini from Chynna Dolls:

http://www.youtube.com/v/m3Ob9oBsFZQ?fs=1&hl=en_US&color1=0xcc2550&color2=0xe87a9f

Oh Man! What is the deal with me?

2010-12-18T10:31:00.000-06:00

Oh man! What is the deal with me?
I've been fighting a severe case of the lazies the past couple months....which is often the case for me come fall/winter. I have fought with the SEASONAL BLAH's since my teens. Some years are worse than others. This year has been bad! I have no gumption to do anything. But the good news is that I seem at peace with that, lol! I am totally content to do nothing- which is very odd for me! I am a Type A, super GO GETTER, an ENERGIZER BUNNY type personality who is higly confused by this TYPE B personality I've displayed recently??

Despite my lazy thoughts and attitude I have been FINISHING STRONG (including posting daily challenges to help motivate others too!!)! Wednesday, I logged a great leg workout and took yesterday off. (STILL on Track for my goal of getting in a workout AT LEAST every other day!!)

my boosting leg workout looked like this-

I felt weak due to little sleep the night before:

Squats 45x20, 95x10, 135x10, 155x6x3
Hip, quad and groin stretching between sets
Calf raises 90x15x3
Dead Lifts 95x20x4sets
Smith lunges 90x10x4 sets 2 sets on step
Leg Extensions 6 sets of 10 reps
Leg Curls- still feel weak on these in my left leg due to my sciatica
ABS
kneeups and ab wheel

Yesterday I weighed 128 on cycle day 22. Cuji weighed in at 2.2 pounds~ I was not sore from my workout, the great thing about boosting hormones!

I started taking NO2 again last week and I think it'll help with my energy!! I Know it's already working to some etentent in the SEX department! I stopped taking creatine for now...I'll stay off it for at least a month and see.

Today, once the kids get home....I plan on running outside- And then I'd like to get in a good Chest/Tricep workout after re-fueling with some food. I've been a bit hesitant to go anywhere today because each time I leave my puppy she poops in her kennel and barks in protest the entire time. If I wait to workout after the kids get home they can "watch her" while I get in a good workout.

Today's finish strong challenge is to take progress pictures, which was inspired by Marcelia- who posted her's today and has been a trooper about pushing though the blah's herself. Thanks for the inspiration!!!

"Finish STRONG!"- 15 days left until 2011... Your challenge today is to take progress pictures! Pictures are a great way to measure progress and Pictures don't lie!! I strive to take them monthly with similar poses, shoes, attire, lighting, time of day and same cycle day. A dose of reality will keep you honest and help you FINISH the year STRONG!!

Now on to Christmas!

2010-12-17T13:26:00.000-06:00

Now that my Daughter Gracie's birthday is done, I can think clearly about Christmas!

Yesterday I got in a good intervals/cardio workout

Here's how it went by minute:

1-2 walk @ 4mph 2% grade (kept this elevation entire first 22 mins)
3-5 run @6mph
6 run @7mph
7 run @6mph
8 run @7mph
9 run @6mph
10 run @7mph
11 run @6mph
12 run @7mph
13 run @6mph feeling tired here...heart rate at 165 or so after the min of recovery.
14 run @7mph
15 run @6mph
16 run @7mph
17 run @6mph
18 run @7mph
19 run @6mph
20 run @7mph
21 run @8mph ending heart rate 180
22-23 walk @4mph @ 3%
24 walk @4mph @ 4%
25 walk @4mph @ 5%
26 walk @4mph @ 6%
27 walk @4mph @ 7%
28 walk @4mph @ 8%
29 walk @4mph @ 9%
30 walk @4mph @ 10%
31 walk @4mph @ 11%
32 walk @4mph @ 12%
ending heart rate 170- amazing how intense that walking got!

Some ABS and lower back/booty extensions after- then I went B-day shopping quick while baby puppy was tended to by Travis.

my BUTT is actaully sore today from the combo of walking on incline and lower back/booty extensions

Puppy Cuji is doing good...she just woke up from her puppy nap

Season...

2010-12-14T12:38:00.000-06:00

Season change...

I feel it in my body, mind and spirit. Change is coming!

By season I mean more than just the change from fall to winter. I mean a season of life. A season of focus. A season of goals.

Tomorrow is GG's Birthday, so INSTEAD of getting in a workout I got a PRESENT for Gracie! She's gonna love it. I'll tell you what it is tomorrow.

Love the SEASON of life you are in but know it CHANGES fast!

Live it, love it- LOVE YA!

-Michelle

p.s. my DH wrote this press release for his company:

http://www.marketwire.com/press-release/DualSaw-Sponsors-Top-UFC-MMA-Fig...

AND...

"Finish STRONG!"- 19 days left until 2011... add 10 mins of steady cardio to burn fat to your workout today. I like it after my lifting or interval workout to kick my fat burning into HIGH GEAR! Let's KICK it IN this year!!

Wild Wintertime!

2010-12-13T13:50:00.000-06:00

Winter's WILD~~!! Last nignt we watched the UFC event, which is always WILD! Then the wild weather of Blizzards, Cold, Wind, SNOW caused the Metradome Roof Colapse- so NO watching VIKES today!

Workout for today:

Bike 20 mins with some intervals thrown in
ABS and core and hip moves
2 sets Push ups- perfect ones

Not much else to report except This week's gonna be WILD!! I'm gonna go WILD in my WORKOUTS!

Whoohoo!! Let's get WILD!!

Where did the time go?

2010-12-10T18:04:00.000-06:00

OH my! the week is done and I still have not started Christmas shopping...or gone shopping for Gracie's birthday (on the 14th). BUT!! I am not worried. I will get it done!

I missed blogging yesterday, but I got in a decent FAST leg workout while the girls were at danceand today had a good workout for my upper body and intervals. The thing that's so amazing to me is how HORRIBLY out of aerobic shape I'm in! I guess that's what happens when you skip cardio for a couple months. It's HIGH TIME TO get it back!! :jump:

My diet has been very STELLAR- even more than normal I've been focusing on eating more often and loads of fruit and veggies. I'm still doing very well with the no gluten and almost no dairy (just half and half in coffee). I've been a bit low energy this month and wonder if I am having a reaction to the antibiotic I'm on for my zits? I've been taking it for +3 weeks, I may go ahead and stop taking it. My check up is on Wednesday.

Tomorrow will be a day off. I've invited Gracie's friend over for the night so that'll keep me extra busy (I need to clean!). Plus, I schedueled 5 eye exams for us- all of us except for Travis. He had an exam a few months ago. It's been about 6 years since I've been to the eye doctor. I have good eyes still I think?? I HOPE!?

Travis doesn't have to go to the eye Dr. but He is now schedueled for a KNEE SCOPE- poor baby. I cring at the thought of surgery- ICK!! I sure hope it fixes him up so we can play tennis again in 2011. I miss tennis! It sure was a fun way to get in some extra cardio!

Anyhow, I wanted to say "HI" and encourage you to keep focused on "FINISHING STRONG"...2011 is just around the corner!

Now it's time to get get a movie for family night!

Love ya's!!

-Michelle

Making Things Happen!

2010-12-07T15:36:00.001-06:00

Making things happen!! today...trying to stick to my list:

MONDAY is "To do" day:
To Do- planning
To Do household chores- house is a mess from the weekend- goal is vacuum every room today!- *didn't get every room, but did get living room and kitchen done!
To Do- Work- send shirts, e-mails, client catch-up-ADD TO TUESDAY!
To Do- Workout- back, shoulders, biceps, abs and hold off on cardio till tomorrow- my sciatic is a bit flared, better safe than sorry.

Tuesday is "To buy" day:
To buy backpack bag for promo pack
To buy Food- crock pot stuff
To buy Birthday presents for Gracie (Dec. 14th)- working on this~!
To buy X-mas presents
+ workout- chest, tris, abs and intervals!!

I really would love to be able to stick to my plan...rorn right now about my workout- I may get it done at home??? that way I can have more time to shop with the kids afte school, hmmm.... we'll see how much I get done between now and then. I took the kids with me to the gym last night at 4pm and that worked out really well:

Back Shoulders Biceps

10 min r-bike warm up

almost all sets were of 10-12 reps
Lat pulls- 3 sets
Knee ups- 40 reps x 2 sets
Assisted Pull ups- focus on negs- wide- 2 sets
high lat rows- 3 sets
seated rows- 3 sets
military press machine- 3 sets
Standing high knees- 1 set
HS Bicep curls- 3 sets
Hammer Shoulder press- 3 sets
pose down bicep curls- 3 sets
paired with wide cable lat pull downs - 3 sets higher reps
arnolds- 2 sets
Hammer curls- 2 sets
lateral and front raises- 2sets
Bench knee ups- 1 set of 30

~~~~~

At our BuffMother gathering we talked a lot about future events and had many great ideas!!
Julie Severance had an idea to for us to do a big women's expo in St. Louis- ..I think it would be pushing to get this one done for this year. BUT it looks like an AWESOME idea for 2012.

http://www.wwssonline.com/

previously Teresa Williams and I had talked about doing an Expo/BuffMother Event in Dallas for the Spring- here's the link to that :
http://www.adjuvantexpos.com/visions/

it's in April and will give us more lead time to prepare, what do you all think about meeting up in Dallas for it? WE'll also plan on doing our yearly Fall gathering somewhere too!

Let's make things happen!!

-Michelle
p.s. Don't forget to FINISH STRONG~

"Finish STRONG!"-
25 days left until 2011!! Fitness equipment is a great idea for
gifts...what 1 piece of equipment do you have on your "wish list"? I
want a treadmill for the short days and cold temperatures. More
Options= fewer Excuses~ let's choose to live a STRONG life!! Finish Strong my friend ♥

Monday = List Day

2010-12-07T15:32:00.001-06:00

Time for me to make a list for the week! I have got to get focused and a LIST will help~

MONDAY is "To do" day:
To Do- planning
To Do household chores- house is a mess from the weekend- goal is vacuum every room today!
To Do- Work- send shirts, e-mails, client catch-up
To Do- Workout- back, shoulders, biceps, abs and hold off on cardio till tomorrow- my sciatic is a bit flared, better safe than sorry.

Tuesday is "To buy" day:
To buy backpack bag for promo pack
To buy Food- crock pot stuff
To buy Birthday presents for Gracie (Dec. 14th)
To buy X-mas presents

Wednesday is "Wants" day:
Want to read a good book- "When Heaven Invades Earth"
Want to have lunch with my Hubby!
Want to work on webiste- I need to update the SSS coaching area and get DVD's for sale
Want to work on "sales" day- need to get e-books on kindle, I-book, and other readers like nook

Thurs= training thursday:
Train on video
Train on phone with clients
Train girls- Dance class for them
Train with the Gunner for Football! and Baseball! and Speed!

Friday = FAMILY Friday:
Family Hike on the trail
Family Movie night
Family FOOD!! what would be good? STEAK! or PIZZA!

"Finish STRONG!"- 26 days left until 2011!!

I'm curious who was your "HEALTHY HERO" in life??

Did your parents show you how to eat well and workout? or was it a teacher, coach, friend, co-worker, trainer, etc...??

I don't have just one here when it comes to health:

My Mother taught me about making good meals for my family and taught me to limit sweets.
One of my middle school teaches was fit : I heard she ran 2 miles everyday....that sounded INSANE to me!
My Hubby was my weight room coach in HS and he taught me a ton about lifting, proper form, sets, pushing the limits, etc...
Professors and coaches in college though they were not actual examples I'd want to emulate, they were good knowledge sources.
The owner of the gym where I had my first personal training job also taught me a ton about how to train clients
Bill Phillips- taught me that Success Stories were inspirational and that lifting works!
The ladies of Team BuffMother show me daily that being a GREAT role model as a woman is possible and that we can change the world by being Healthy HEROs in our every day life!!
Let's each strive to be a "Healthy Hero"!! Let's create a Healthy Legacy!!

Your Legacy starts by the choice you make NOW-- FINISH 2010 STRONG!!

I will have an AWESOME LEGACY!!
-Michelle
www.BuffMother.com

BuffMother!

Fun Day!

"Piggy Marie"

Trail Run Done!

Overdrive!

Computer!

I'm Doing it!

Warrior Women!

Stimulants and me = NO GO!

Weekend is ON!

Pinterest

Actually REALLY trying...

"Mom can we workout together?" YES!!

Date Day!!

KISS!!

Change

Days 2, 3 and 4, LOL!

So...I'm thinking about opening a fruit/veggie water bar...you could drink them hot or cold. warm watermelon sippers, crisp cucumber coolers, green bean blast, lol!! Would you buy??

youtu.be/N3IQNPCIZ-k?t=27s

Wow!

Been Hormonal

Anybody snore?? or have a loved one who does?

I'm giving away FREE samples of an amazing NATURAL STOP SNORING product~

Get your FREE sample NOW: Simply send an email to aslack@infusionbrands.com with the subject line: "BuffMother" ...and include your: Full Name, Email, Mailing Address and Daytime Phone Number(s)

...Sleep TIGHT!!!

My Workout Yesterday

Ab wheel shoulder press circuit workout

Keep Believing!

D1!!!

Sports

Science and technology

Transport

Military

Other

Oh Yeah....today is day 1!!

10 Days!

BRINGING MY "O" BODY!!

I'm Alive!

MIA Momma!

Working Out vs Being Active

I don't like it!

Fumes!

My week is not over yet!

A new month is coming!!!

ON- ON- ON!!!!!!

Missing "O"ut!...Week #2!- BYOB!!!

Pizza Fuel!

Sunday = Plan of Attack Day!

Be good while I'm gone!

5 Days!!!

The "Hubby Push"

Fun with my Man!

My kids are gone!

This & That

Whoa! It's my HORMONES!

Rollercoaster Week

And the Scale goes DOWN>>>>

I promise, I am not being lazy

Just Diet June!

Nice!!

No Conference Call Tomorrow

Hello!

Energy up!!

Timely Advice ~ Days 3 & 4

Exciting Day 1

May is here!!!

Wild Times Ahead!

I "heart" Creatine!

Happy Hoppy Easter POA

No Day Off Here - LEGS!

Proper Practice Prep

Athletic SEASONS - training smart!

Women Take the Grid Iron in Northwest Arkansas

Collegiate Athletics...is a "free ride" fair?

New Month: New Shoes

Ctrl + Alt + Delete REBOOT!

Tally-Licious Tuesday!!

Back to Life~

Calves!

Help! Kidnapped by Hormones!

Get your FREE sample NOW:
Simply send an email to aslack@infusionbrands.com with the subject line: "BuffMother"
...and include your:
Full Name, Email, Mailing Address and Daytime Phone Number(s)