~~BuffMother! GET BUFF~~

www.BuffMother.com

I like playing sports… but some how as a MOM it is not the norm.  Today at my DD soccer game I played catch with my son.  It was fun!!!  Have you ever wondered,  where on earth have all the female athletes gone?  I sure have!  Anyhow…
I plan to PLAY more now that my kids are 5+ years old; It is high TIME to enjoy some fun and games with them.

I’ve had a couple of good days of workouts:
Yesterday I ran little over 2 miles of intervals, then later that afternoon I did a leg workout.

Today, I did 20 mins on the r-bike, lifted upper body–
Bench
Tricep bench dips
Cybex lat pull downs
Bicep curls
Roman chair abs
then 20 more mins on the r-bike.
It was a good one!!

I am LOVING all the Relentless attitudes~ KEEP IT UP!!!!
And don’t forget to PLAY!!!
-Michelle

www.BuffMother.com

During this is Week #8 of the BBB CONTEST- April 28- Your mini-challenge is to Eat 3 servings of greens each day!!

Eating GREENS takes effort and determination.  The way I get 3 in a day is to start my day with a GREEN, focus on eating greens for my “snacks” and having greens with dinner.

Greens are so good for your digestion, your bodies acidic balance, for nutrition, for energy, etc….

My favorite greens lately are:

Cucumbers
Red, Green and Yellow Peppers
Green Beans
Radishes
Asparagus
Brussels Sprouts

Others I eat quite often include:
stir fry veggies (my favorite is asparagus stir fry)
Spinach
Romain Lettuce
Green and Red Cabbage
Spaghetti Squash

Get after those greens~ They are SO good for you and REALLY help lean you up!!!
YUMMY!!!
-M

www.BuffMother.com

Well girls…we are now entering our 8th week of the BBB contest and the LAST week of the 4 weeks of RELENTLESSNESS!!!

I am determined to have MANY relentless workouts this upcoming week…IT is GO time!!
Last week was a good one again, but not as good as the previous one.
M-back, shoulders, biceps, intervals
T-legs
W-off day
Th-ran outside and some sprints…chiro appt
F-chest tri workout at gym (30 min quick one)
Sa- off–drove kids around all day running errands, to games and b-day party
Su- upright bike intervals back, shoulders and abs
So in total I lifted 4 days and did 3 cardio sessions.  As you can see, I started strong…but kinda fizzled out~~ that’s not going to happen this week.
I started boosting on Friday~

My POA
M-lower body and steady run
T- upper body and cardio intervals on stair mill
W- sprints outside…abs hard
Th-Lower body
F-Upper body and run intervals
S-off
Su- run outside

My lifting will be focused on building muscle and keeping up with my running.  I plan to add some CEE (creatine ethyl ester) pills this week to help my energy levels.
WE need to rock this next week…I AM GOING TO BE RELENTLESS–MIND over BODY!!! I will be mentally tough!

Bye for now!!
-M
 

www.BuffMother.com

Today~I choose me!

Daily I am bombarded by so many choices…All around I have a list of things I want to do that is a mile long:

I want to paint the rooms in my house,
Organize my garage,
Have a garage sale,
Organize the kids rooms,
Decorate the kids rooms,
Do a craft time with the kids,
Go shopping for new clothes,
Learn how to play golf and tennis,
Take voice and dancing lessons,
Get the kids involved in AWANAS,
Give back to the community…..

But, first I have to choose me…I MUST learn to take care of MYSELF first!
So today,
I choose me over my house
I choose me over my friends
I choose me over my community
I choose me over watching television
I choose me!

By choosing me today, I will dig into my thoughts, goals, dreams, desires and GOD’s plan for ME!   I will then be in the correct state of mind to take daily steps closer to my dreams.  Today, I choose my fitness and health; I choose to be a great mother/wife and I expect that my actions will  help other women realize they too can live their dreams!!

Have a wonderful day,
Michelle

www.BuffMother.com

I woke up down 3 pounds today…to 124.4~ which may be a slightly dehydrated number, but I’ll take it!!

It is c-day 15 for me and I am sore, but feeling good! My workouts the past two days have been GREAT~ here they are:

Monday’s workout-

Warm up r-bike 20 mins

Cybex lat pulls 130#x10 for warm up

Assisted pull ups
20×10 under hand
20×10 over hand
20x 8 under hand
paired with upright rows with DB’s
15’sx10
20’sx8
15’sx10

Rows- seated
90×10
100×10
110×9
paired with DB bicep curls
25’s with twistx10×2–all very hard!
25’sx6 no twist

Lat pull downs
80×10
100×8
110×6
100×6
paired with one arm at a time lateral raises (alternating arms)
15’sx10×3

Standing “W” DB miliary
20’sx10×3
paired with hanging sit ups
3 sets to failure

Barbell bicep curls
45×10
55×6
55×5+45×5
paired with knee ups
15to front+10 each side x 3 sets

intervals on the stair mill
3 min warm up
1min hard;1min easy for the remainder of the 20 mins– total floors 118
6;8
6;8
7;9;7;9;7;10
7;9;7;9;7;10

I was dead at the end of that!

Then todays:

Warm up r-bike 11 mins

Squats
45#x10
95#x10–back pain so I stopped

One leg at a time- Hammer Seated leg press
45×10
70×8x2
80×8– this is a pb for me on this…about a month ago 45# was very heavy!!
paired with seated calf raises
80×10
100×10x2

45degree squat
machinex20
90×10
140×10x2– very happy with this also, my pain is gone for the most part on these
paired with laying side leg raises- very slow
20each legx3sets

Smith Lunges
50#x10×3
paired with
one set side lunges-no weight 20 reps
and 2 sets walking lunges
20#db’sx15

Leg Extensions
110×10 toes out really focused on VMO, short ROM
130×10x3
paired with leg curls
90×10x2
85×10

Then I tanned…

For eating so far
PPPP (boca, salmon, eggs)
CC (strawberries and 1/2 slice of pb&jelly toast, carrots)
G(spinach)
FF(salmon, eggs andI woke up down 3 pounds today…to 124.4~ which may be a slightly dehydrated number, but I’ll take it!!

It is c-day 15 for me and I am sore, but feeling good! My workouts the past two days have been GREAT~ here they are:

Monday’s workout-

Warm up r-bike 20 mins

Cybex lat pulls 130#x10 for warm up

Assisted pull ups
20×10 under hand
20×10 over hand
20x 8 under hand
paired with upright rows with DB’s
15’sx10
20’sx8
15’sx10

Rows- seated
90×10
100×10
110×9
paired with DB bicep curls
25’s with twistx10×2–all very hard!
25’sx6 no twist

Lat pull downs
80×10
100×8
110×6
100×6
paired with one arm at a time lateral raises (alternating arms)
15’sx10×3

Standing “W” DB miliary
20’sx10×3
paired with hanging sit ups
3 sets to failure

Barbell bicep curls
45×10
55×6
55×5+45×5
paired with knee ups
15to front+10 each side x 3 sets

intervals on the stair mill
3 min warm up
1min hard;1min easy for the remainder of the 20 mins– total floors 118
6;8
6;8
7;9;7;9;7;10
7;9;7;9;7;10

I was dead at the end of that!

Then todays:

Warm up r-bike 11 mins

Squats
45#x10
95#x10–back pain so I stopped

One leg at a time- Hammer Seated leg press
45×10
70×8x2
80×8– this is a pb for me on this…about a month ago 45# was very heavy!!
paired with seated calf raises
80×10
100×10x2

45degree squat
machinex20
90×10
140×10x2– very happy with this also, my pain is gone for the most part on these
paired with laying side leg raises- very slow
20each legx3sets

Smith Lunges
50#x10×3
paired with
one set side lunges-no weight 20 reps
and 2 sets walking lunges
20#db’sx15

Leg Extensions
110×10 toes out really focused on VMO, short ROM
130×10x3
paired with leg curls
90×10x2
85×10

Then I tanned…

For eating so far
PPPP (boca, salmon, eggs)
CC (strawberries and 1/2 slice of pb&jelly toast, carrots)
G(spinach)
FF(salmon, eggs and olives)

Stay Relentless, It works!!
-M

Well…we are on the final stretch!! And my Week 6 was my best week yet…I really loved last weeks challenge and my FOCUS~ I just love Buffing!!!
Here is how my week turned out:
M-short run 3 short sprint and legs in the pm
T-Back/Sh/Bi (poopie DD day)
W-Chest/Tris and intervals on treddy
Th- 20 min warm up-legs at gym
F- Back/Sh/Bi- 20 min intervals on u-bike
S-26 min warm up;Chest/Tri- intervals on treddy
S- ran outside SS- about 25 mins

So– I lifted 6 days
And I did 5 cardio/interval workotus plus a bit extra cardio for my warm ups!!
I feel like i am really on a roll!!!

I also completed the mini-challenge of trying on my bikini daily–I even took pics every day for proof:

This week i am going to MIMIC the workout plan I have for Julie this week~BUFFING hard! We are going to be workout buddies this week, lol!
today is
Back/Shouder’s/Bi’s-paired circuits and intervals on the stair mill.
I am leaving home now to go do it!!!

Love ya’ll!
-M
p.s. plus don’t forget this week’s MINI CHALLENGE~ VACUUMS at least 10 a day!!!
….

www.BuffMother.com

I LOVE the fact that the fighters are RELENTLESS!! They have to train like mad, the entire time being RELENTLESS… the fighters that quit or give up, LOSE…the ones that win are RELENTLESS!!!I am so STOKED for tonight’s UFC event…My pick is that GSP - George St. Peirre will dominate and be the OFFICIAL champ of the 170 weight class!

GO GSP~!!!!I can’t wait!Hope you have a super EXCITING evening like mine will be!!!xoxoxo~ BuffMother!p.s. I am thinking that being Relentless should be added as one of the Gifts of the Spirit…Love, Joy, Peace, Patience, Kindness, Self-control an Relentlessness~ woohaw!!!

HI Ya!! I am so excited and so thankful for all the great new members of Team BuffMother! that we get on a daily basis. You ladies ROCK!! I love hearing the determination and RELENTLESS attitudes of women all over the world who want to be HEALTHY…not just for themselves for their families!! Let’s all leave a "Buff Legacy" behind!!!Here are a few of the new Team BuffMother! Gallery pictures I’ve put up in the last few weeks:

Julie of CA’s newly updated pic

Debbie of IL

Julie of NE

TEAM BuffMother! at the ARNOLD Classic

Kerryn of Australia

Erica of Pennsylvania

Deb of Nebraska

Leeanne of Australia

Jennifer of Austria

Thanks so much!! Plese keep sending in the photos and success stories, I love to hear from you–michelle@buffmother.com

Love,Michelle

Ladies, I am inspired daily by all of you!! You are such a GREAT, AMAZING and RELENTLESS group of women!!! Thanks for letting me witness your determination~Speaking of Determination, Lisa of NE is DETERMINED to kick some tail at her contest this FRIDAY (4-18-08)!!!Lisa is competing on Friday evening in Kansas City (technically Liberty, MO) at the NANBF Southern States Natural Classic on Friday April 18th. Anyone who is in the area should check it out!!!Here is a picture of her and I last October:

To give you a bit of background on Lisa, she is a mother of 3 and a Chiropractor. She is also VERY tall, lol! She shares freely with others in person and on her website about how Hormonal Timing training has changed her body and life!! I am so lucky to have such a great friend in Lisa and have been so blessed through our training relationship. Last fall was her very first contest and she WON it!! I was such a proud mamma!! My blog post about LISA last fall:

I am a super PROUD MAMMA!!! Last weekend I had a a FUN!!!! FUN!!! FUN!! weekend~ Two of my Team BuffMother! leaders LISA and SHERRY both did an AWESOME job by placing first and second in the NANBF Bluff’s Classic Figure competition I was so happy to be there The experience was just wonderful!  I’ve trained both girls in the past, Sherry early this spring and Lisa all the way UP to the contest!!!
It was really fun to show how amazing my Hormonal Timing program works for contest prep;she is a living example of how you can TRANSFORM your body by working with your hormones.

This year in February we started a special BuffMother! figure contest training group in which LISA plays and important role, she is not only a competitor but also a trainer.She is one of the 2 very first BuffMother! trainers….and is doing a spectacular job helping motivate and train the other 6 competitors in our group.I’ll be sure to share some other their stories with you in the next few weeks as their contest come up

~~~Lisa has done a tremendous job in adding muscle to her upper body since her last show which has helped to even out her symmetry and made her even more beautiful. I believe that on Friday Lisa has a great chance to come home at least 1 trophy if not more!!!

Let’s all pray for her to perform her best and for GOD to continue doing AWESOME things in her life!! Let’s all Rally behind her as a TEAM!

We love you Lisa!!

Love your friend, Michelle

p.s. Sherry is competing on Friday too!!

www.BuffMother.com

My husband said something this weekend, "I want to live EXCITED".  Initially I thought that was a good thought, but as it has sunk in over the past 2 days I think it is an AWESOME thought!
I want to live EXCITED!
I want to be like a kid, my kids get excited about the simplest things:
They are fired up when Daddy walks in the door
They get excited for macaroni and cheese
They yelp with excitement about getting to go to the park
Every little thing in their life is exciting~ what has happened to that in us adults??

So today with being excited in mind, I was excited to go to the girls’ dance class, to the bank, to my accountant, to the gym!!!
But, then one of my DD’s POOPED on my excitement, by pooping her pants~ why on earth does a 5 year old girl thats been totally potty trained for 2+ years poop her pants?  NO CLUE, but she manages to do it about once a month :hehe:

I did manage to get in the following tiny workout before the crisis:
warm up 10 mins
pull ups
10, 8
Bicep curls
45×10x3
Standing military BB press
45×10x3
inverted pull ups 10

Hi lat pulls (hammer machine)
45each armx10x 1set…then I had to go home

Anyhow, Now I am recovered from it and excited to be here online with you~
And excited to bring in the dry cleaning, go to Gracie’s soccer pictures and game, come home and eat, relax a bit, watch a bit of AI, watch the GSP fight preview on spike and  by then I’ll be very excited to SLEEP!!

Live EXCITED, It’s fun!!
Love,
Michelle