~~BuffMother! GET BUFF~~

www.BuffMother.com

A glimpse into next week, but first let’ me recap this one:

I had a fab week!! My MOJO is back and I plan on keeping it!!!  I had no bread and very, little grains this week.  I plan to keep my grain intake down as it really helps my bloat!  Also, I did reach my goal of 125 for the week…but I didn’t take pictures– TIME is preventing that, so I may just have to wait.  ANYHOW~ I also did my lunges and let me tell you my BOOTY is really shaping up!! 

M-went running outside and did 2 sprints
T-chest workout at home
W-ran outside in am, legs in pm at gym
Th-back, sh, biceips, lunges
F-chest, intervals, lunges
Sa-legs, lunges
Su-off, lunges ( but may do something more)
5 lifting days, 3 intervals

POA for this week~
Begin Boosting!!!

NO DAIRY
M-run intervals in pm
T-upper body in afternoon
W- legs
Th-off–BUSY day~! piano lessons, conferences, practices, etc
F-upper body, intervals
Sa-legs
Su-off

I am excited to continue to see progress in my body, but know my focus may lack a bit– I need to keep remembering "It’s just my hormones" and to "don’t think about it; just do it"
Have a SUPER week~ I know beyond a shadow of a doubt that mine will be AMAZING!!

Love,
Michelle
 

www.BuffMother.com

I feel that I am at a turning point in my life….all the effort, blood sweat and tears of the last 15 years of my adult life are finally paying off!! I can taste SUCCESS!!  What an amazing feeling~  It is true that success is not a destination but a journey…however there is a place in life where you need to step back and say~ "I have succeeded" and SMILE!  In no way am I satisfied with a mere TASTE of success though…I am hungry for MORE, MORE, MORE!!  God has a SUPERNATURAL life in store for me and I plan on living it!!!

My BuffMojo this week totally rules!!
I have really felt a huge amount of progress in my attitude and fitness level~ I think I am BACK!!  I’ve not had any bread this week…just  a tish of grains.  AND I’ve done all my lunges so far~ just tomorrow left!!

Here is my workout from today:
run 5 min warm up

squats
45×10
dl’s 45×10–these really bug my back…I am just trying to get the "movement" back
95×10x3

Hammer leg extension
45×10x2 toes in
50×10x3 toes in out st

leg press
90×15 + 20 butt clench + 1 set calves 15 reps or so
180×10 +15 butt clench
270×10x2sets- could feel my back after these

Leg curls
70#x15 slow reps, very focused on eccentric

Smith Squats** paired with butt squats (same sets and reps for both)
50×10x2 of each exercise
70×10x3of each exercise
**completed my 100 lunges for today**

Abs
roman chair knee ups
40 w/8 st leg ones
45 w/ 5 st leg ones
40
paired with calves
2 sets walking calves followed by
seated calves
70#x10×3sets

Well I’ve gotta go!!
Focus on you SUCCESS!!!
-M
 

www.BuffMother.com

Where in the world did today go???
I started the day with a "wake up" by my early rising daughter, GG…she was backpack on and all ready to go to school at 6:30 am!!!  I was like WHAT are you doing up so early?? It’s not time to get up even (we usually get up around 7 am).
THEN I proceeded to "pass out" until WAY to late~ 8:30!
So needless to say I started my day "behind"…

But really it was not a problem~ I got the kids to school a bit late, got some work done, pampered myself with a shower, bath, shave, exfoliation, teeth whitening and some good food.
Then I was off to get more pampering–my hair done!
It turned out great and from there headed to the gym–but OOPS! I forgot to pack any workout shorts, so instead I went tanning and picked up the dry cleaning and then exchanged cars before I headed to my nail appt.  AFter my nails, I almost skipped my workout–I was tired it was already 6:15 and I hadn’t eaten much at all…but I used my Truth Hammer "BuffMojo" and GOT IT DONE!!

I was a bit weak but here is how it went:
5 min warm up
Bench
45×10
95×10x3
paired with bench dips
10 reps x 3 sets

Icline hammer press
70×10x3 very focused on these
tricep extensions
40×10x3

Run intervals
warm up 4 mins
10mph for 1 min
20 seconds off on sides to slow down to 8 mph
Repeat for 5 intervals
cool down
a total of 15 mins

then home–
Then
100 lunges
CATS

while feeding the kiddos and myself and DH!
It was a good FAST day!
-M

www.BuffMother.com

HOLY cow!!! I am so on fire today it can’t possibly be "tired Thrusday"…
LOVE IT!!!
anyhow~ I have been in a super mood, have good energy, a ton of focus and the scale was so nice to me this morning– 125.7!!Just a few more days to see a real 125 (my goal for Sunday)!!!! I am gonna make it, maybe even see a 124~ that’d be amazing!!

So far my workout has been this:

Back/Sh/Bilat pull downs (regular machine wide overhand grip)
90×10
100×10
110×10
120×8
paired with knee ups on roman chair
50, 40, 30

Assisted pull ups- super focus on negatives
20×10
30×7x2
paired with cybex shoulder press sitting backwards
50×12
70×12
80×12

Cybex lat pulls
130×10x3
paired with hammer machine bicep curls
50×8
45×10

Wide cable lat pulls on knees
50 each sidex10 together, 10 each side
60 each sidex5 together, 10 each side, 5 together
60each sidex5, 5 each side twice
paired with posedown bicep curls
30each sidex10×3

Seated rows
90×10
100×10
110×10
paired with hanging sit ups
15no hands help, 30 hands help various angles
10 no hands help, 20 hands help
roman chair knee ups- super focus on lower abs
25 reps

Here in a bit I am going to do my lunges outside and possibly some intervals outide somehow…I just ran yesterday, so no running today.

OH and my back feels quite a bit better today- the chiro yesterday may just have POPPED it back into place–I sure hope so!!!-M

www.BuffMother.com

I am prepared to succeed, do you know why?  Because I have a strong WHY!!

   My mission (my “WHY”) is to do everything in my power to create a positive legacy for my family.  I truly hope you have made the decision to join me on this mission!  If so, congratulations!  There are thousands of us Team BuffMother! members from all over the world, who have joined me on this mission and are committed to creating a positive legacy for our own families!!!

  However, I need to let you in on a little secret… None of us are even close to perfect!  We all go through occasional slumps filled with bad choices.  However, we are all very well educated in a very powerful law.  The law that I’m referring to is the law of BuffMother Momentum=BUFFMOJO.. It’s a little corny but you’ll never forget it! You need to be an expert in this law.  The reason this law is so important is because it can be applied to every concept in your life~ 

That’s why contest, challenge and goals like the Buff Bikini Bod are so important~ they help use keep our BuffMOJO towards our WHY!   Reaching little goals daily (the little things) help us keep on track to created a LEGACY of health and fitness on that will be passed from generation to generation!!  Every little thing you do adds up!

You will succeed if you keep your BuffMojo towards a strong WHY!!!

So today, I’ve spent much of the day preparing for success….I am so focused that it’s crazy!!  I want more than anything in the world to leave behind a legacy that will be revered for generations to come!!

One part of my day was a great chest workout:
walk around block (warm up)

perfect push ups (through out workout)
20, 20, 17, 12

chair dips
2 sets of 15

bench
45×10
95×12
115×8
95×10

bicep curls (preacher machine)
35×20x2
45×15
50×10x2
60×10x2

Incline Flys
30’sx10×3

Standing Tricep extensions
35×10x3

side lunges
20

Stationary lungs with 35# on back
20 each legx2 sets  (totaling 100 for today)

Bowflex flys
50 each side x10×3
one set bowflex tri extensions

Tricep kick backs
10×10x2

Now I am off to Keep my BuffMojo flowin’~
Let’s Do it!!!
-Michelle
 

www.BuffMother.com

Sorry for the boring title, lol

Week 2 was interesting for me…It was spring break, I was out of town a bit and then It was EASTER!! 
On the mini challenge I FAILED…I ate more bread last week than the past 2 months combined.  I don’t know why?  Some of it was being in Chicago and the other part of it is that I didn’t have many grocieries to choose from…anyhow.  I think I’ll double up on that this week with the lunges for my challenge
As for workouts, I did pretty good and I did much better on my ABS  than week 1~!!  I did however suffer from lower back issues, that I need to get looked at this week!

M-Legs at the hotel plus some cardio
T- off…was supposed to be traveling
W-off (traveling)
Th-Back, Shoulders, Bicep
F-Leg workout at gym (I am still sore today)
S-Ran 25 min outside with intervals
Sun- OFF

Needless to say…this week I should get in more workouts total and more cardio for sure.
Here is a tentative "plan":

ABS, LUNGES and NO BREAD (no grains actually) daily AND-
M-Chest/tri/intervals
T- Legs
W- Back/Sh/Bi/intervals
Th-Chest
F-Legs
S-Back
Sun- Off

I am really excited to see some AMAZING progress this week…I feel like I am getting in good enough shape and gathering enough MOMENTUM to "break through" to the next level in my fitness.

Let’s have a LUNGORiffic!! week ladies!!!
-Michelle

www.BuffMother.com
 

I had a FANTASTIC day today!!! Lots of things happening in my life that are utterly FANTASTIC!!!
 

One of which is BB.com (BodyBuilding.com) getting a very cool article of mine upCheck it out!What’s your Body Worth by BuffMother!
 

Just to recap my workout from yesterday rocked~did Back, Bi, Sh and abs….Then today I did legs tomorrow is a RUN of intervals and CHEST~
 

That little pink polka dot bikini is gonna be looking good on me within a WEEK~
 

Happy Good Friday~ Thank you JESUS!!
 

Love, BuffMother!

www.BuffMother.com

Thank YOu all for the super sweet welcome home!
I really am so thankful to have been able to go with DH to Chicago in the first place.  I needed the "rest" so badly!!!
Other amazing things I am thankful for:
All of you~ it is so awesome to have friends and teammates who have such a great enthusiasm for life!!
My MIL~ she watched the kids for us when we were away
Family Friends~ took Gunner with them on a ski trip to CO!!!
My DH~ man he ROCKS!
My Kids~ I sure am blessed with amazing little people in my life!!!
My Jesus~ I am free from the bondages of my sin because of HIM~ AMAZING GRACE!!!
Last night when I layed down to sleep in MY BED! I was very thankful for it…hotels are never as comfy as your own bed …
I slept like a baby

Anyhow~
on tap for today is to work on a few training programs
workout
go to the park…It is AMAZING outside!!!
unpack

let’s get after the DAY and make it a THANKFUL DAY!!! We all have so many amazing blessings…take a moment to thank God for them!!  Isn’t "thank you" one of the magic words?

Thanks!!!
-Michelle

www.BuffMother.com

Whew!! I am home WED~
I am home from Chicago now…a day late but that’s just fine!!  It was a blast~ and a much needed rest.  I had planned on "working" a  bit more over the weekend, but I realized that work and vacation don’t mix well….lol!!!

I am so happy to be home and back full boar to the Buff Bikini Bod contest~~ Keep working it girls, we are going to rule the beach this summer!!!

I’ll catch up more tomorrow~
Love,
Michelle

www.BuffMother.com

TREMENDOUS Tues;MB~day 2
Today is TREMENDOUS TRAINING day!! I am so blessed to have the honor of training some AMAZING clients…it is so fun!!!
Just recently SEVERAL of them have blown me away with super awesome results~ in just 4 week time frames.  It is TREMENDOUS!!

Success Tool#1- chart cycle
c-day 27
Weight 128
symptoms- night sweats, bloated belly, tired, relaxed, happy, better mood, less anger
#2-I am boosting- today is a rest day…I’ve worked out for 5 days in a row…time for a day off (but I’ll still do 3 sets of squats!!)
#3- Truth Hammer today- Delight yourself in the LORD!

#4-Focus on Solutions; take action list

grocery shopping
e-mails
post office
#5 Who did I energize today?
My RR friends…especially Stacy, Helen and Trisha

#6 Legacy Perspective
I snuggled with Tia and Layla this morning
I spend a bit of time with my MIL working on a puzzle of Jesus on the Cross
i worked hard!
I will have some quality relax time with DH tonight

#7 The Little things~ my MOJO

Ate Brussels Sprouts for Breakfast…that always gets my MOJO going!!

#8 Plan of Attack!
Squats- 3 sets of 10 in garage after a short walk outside.

Daily core- Vacuums while waiting in line at the store
p- abs while walking around shopping

Extras: grocery shopping (didn’t make it last night as planned…so i did it today)

#9 the 5-4-3-2-1 Diet
Soo far at 6pm
PP- beef, protein powder (filet planned for dinner)
CC- Carbs in stew, juice,
GG- brussel sprouts
F- fat in meat
T- little debbie pb/choc snack bars (I bought these at a moment of weekness last week on c-day 20)
water is a bit low…but catching up
#10 This Journaling ROCKS!!

~~~
I am once again planning to do my MINI challenge tomorrow~ fill out my starting stats and get my starting pictures up.

Other plans on tap for tomorrow (kid free day):
SHOP- go to TARGET first thing in the morning, then the outdoor mall to the Buckle for JEANS and get nails done there
need a pair of jeans
sunglasses
jewelry

Then register twins for school

A Massage at 2 pm!!!  I a so excited

Phone calls from 4-6pm

Then my workout: Squats for sure~ LEGS! or run~ we’ll see what happens
BUSY DAYS!!
As usual~
Love ya,
Michelle