~~BuffMother! GET BUFF~~

What’s up with me….I can’t seem to figure out a good title for the life of me??
My CREATIVE juices need a re-charge…thank GOD I am going on vacation in about 10 days…I think I NEED IT! 

My workout today was supposed to be to lift chest, but DH wanted to wait until tomorrow~ so…We’ll rock BENCH tomorrow. 

Today I did go to the gym and do the following:
r-bike 7mins
2 sets of 10 of 50#
Butt Squats
Smith Lunges 

then I ran intervals….a couple at 10mph with 2 mins rest between. I was on the treddy for a total of 23mins- which includes about 4 mins of walking.
I’ve decided running every 3rd day is best for me– every other day is too hard on my knee 

After my run I did a 3 sets of Knee Extensions really focused on my left knee and my VMO. 

Then I did the stair mill for 10 mins~ after that I did 1 set of roman chair knee ups until failure. 

That was plenty!
I see you tomorrow~
Love,
Michelle 

I AM  rested and ready for the BIG week ahead!!!! 

Over the past several months….I’ve had many requests for BuffMother! Bracelets….WELL~ thanks to our sweet Darcie….I’m so excited to announce that BuffMother Bracelets are now on sale**! The Bracelets would make a GREAT Mother’s Day gift for yourself — ask your kids or DH to order you one for Mother’s DAY!! 

You may also want to get one for a friend, workout partner, sister or maybe your own mother!!!! 

Visit www.darciescustomjewelry.com/buffmother.html to pre-order** yours! 

The bracelets are made with beautiful pink, black and white Swarovski crystals with silver letters proclaim that you are a BuffMother!   Wearing your BuffMother bracelet helps you to remember to make the best choices that will lead you to your goals and create your legacy ~ and look good while doing it! 

**We will be taking Pre-Orders for the bracelets (cost $50 +S&H) between Monday 2/23 and Wednesday 3/4.  Bracelets will ship out about 3 weeks after the last day. 

So HURRY and get yours ordered today  

Feel free to e-mail Darcie with any questions~ you can reach her at help@buffmother.com. 

I have lots of BIG things happening this week…so I took a needed rest day yesterday~ and I feel ready to attack the week ahead, here’s my recap of last weeks workouts and my POA~! 

Last week: 6 lifting workouts; 5 cardios; sore booty all week!! and sore abs too!! 

m-fasted run; afternoon lift back 

t-lift chest 

w-legs; run outside 

th-mish mosh lift; intervals and cardio 42 mins 

f-back, sh 14 min stair master 

sa-chest, run 

su- off 

This week’s POA (plan of ATTACK): 

BOOTY focus~ start boosting today~LIFT HEAVY!! I think I’ll strive to get down to 2-3 rep range on some of my major exercises!!! 

Mon- Legs and steady run 

Tue-Back intervals 

Wed- Chest- run intervals 

Th- off or just cardio– I’ll see how I feel 

Friday-Legs 

Sat-upper body and run intervals- this will start my 7 day count down to vactaion!!  Mojo will be HIGH~ I’ll be adding more cardio from this point on… 

Sun- off 

I gotta go now and ATTACK IT~!!!!  I want you to be PROUD of me! 

Love, 

Michelle 

The power of our minds, constantly amazes me~ I pride myself on being a person who continually strives to challenge myself…but my husband pointed out to me today that I was NOT. I had a glaring “Mental Limit” that was interfering with my workout. I love benching and have always dreamed of benching “plates” (135#)…. For many years I had been trying to get to the point to where I could. Well, I reached my goal about 3-4 months ago. I HAVE been able to bench and do several reps at 135#. Since reaching this “milestone” I have not once though about even attempting to lift any more than that. I had “set the bar” at plates and put a mental limit on myself! Well…next time I bench I WILL try to lift MORE~!! AND I am going to keep in mind how easy it is for us to place mental limits on ourselves. I need to stop thinking and saying “can’t” , But instead say “let me try”!!! 

Here is the workout I did today:
Warm up
r-bike 10 mins
chest press: for warm up
70×15
90×10 

Bench press
45×10
95×20
115×10
135×4+2 with assistance
135×4+2 with assistance
115×10 

Incline Bench- Hammer Strength Machine
90×10x3 sets 

Old School Sit ups between sets - 2 sets 

Hammer Strength flat wide bench
90×10 

then I realized we only had 25 mins left for childcare and decided to RUN 

Treddy incline at 3%
Walk 2 mins @4
run @6 (easy)
3- 1 min intervals at 8mph- easy mins at 6
4- 1 min intervals at 9mph- easy mins at 7
1- interval at 10
then 3 more mins of running between 7-8.4mph 

It was a good one!!
Have a nice day~
-Michelle 

I am so DARN DETERMINED to get to my goal!! I love that feeling of FOCUS!!!
DETERMINATION is a GREAT thing!!! 

“The difference between the impossible and the possible lies in a man’s determination.”
-Tommy Lasorda (American Baseball Player and Coach, b.1927) 

“Some are destined to succeed, some are determined to succeed.”
- H. H. Swami Tejomayananda (Indian , b.1950) 

“We must remember that one determined person can make a significant difference, and that a small group of determined people can change the course of history.”
- Sonia Johnson 

My determination led me to workout hard again today!!! I am on fire!!
Warm up r-bike 20 mins 

bicep curl machine
50×20
55×15
60×10x2
paired with lower back extensions (major booty focused)
75×25
90×20
95×20 

hammer strength bicep curls
55#x10+ several short rom reps x 3sets
paired with
Knee ups on bench
2 sets- 15 front/10 rt side/10 left side 

walking lunges 30 steps w/55# on back x2 sets
paired with 1 set bicep curls with 55# barx10 reps 

walking calf raises- 2sets 

rotary calf machine
180×10
190×10x2
paired with froggy hammie curls
55×20reps x 2 sets 

Stair mill
15 mins of intervals
hard mins at 8 and 9 easy mins at 6
+ 8 mins on r-bike 

Today’s HR:
1- what cycle day is it for you? 15
2- what was your weight today?125
3- do you notice any water retention in your body? if yes, where?no
4- are there any “other” factors of importance to note about your weight gain or loss today? I am looking leaner every day!! My tummy is shrinking big time! FUN STUFF!!! 

BE DETERMINED to reach your goals!! And remember that together we CAN change the world for the better!!! We can help every woman become their best 

Love,
Michelle!!! 

I feel good!! NA, NA, NA, NAAAAAAA! I woke up feeling good ~ and I had a wonderful WEDNESDAY! I got a lot of work done and also got my order from Victoria Secret!! I am so pumped to wear all the fun sundresses, shorts and tanks I got in just 17 days!!! WHOOHOOO!! Mojo is running HIGH!!! 

My workout today went well: 

Warm up r-bike 6 mins
Run 5 mins
leg curls
knee extensions
low backextensions 

Squats
45×10
95×10
135×10
155×10
155×8 

Body weight bulgarins - one set of 10
I had no balance today- weird! 

Dead Lifts
135×10x3 sets 

Walking lunges
55#x30stepsx2 sets 

Smith Lunges
90×10x3 

one set seated leg press 

a few knee ups between sets
came home- ate a carrot
then ran about 1.5 hours later
it was a good run of just about 2 miles
did some sprint drills post run
and some laying side leg raises for the BOOTY!! 

I am off to spend some wonderful time with my lover.
Love, Michelle 

p.s. speaking of LOVE! I almost forgot to ask, What Foods do you love?? It’s our question of the WEEK… 

What foods do you LOVE?? Do you have lustful thoughts about any foods~ What are your favoirte healthy foods? You favorite things to snack on? What do you love to drink?What are your favorite cheat foods, desserts and goodies?
Simply put what do you LOVE to consume? 

Let’s all shoot to answer with at least 3 foods/drinks that we LOVE!! 

I’d have to say I LOVE my coffee~ I am not so much in love with it for how it tastes as much as how it makes me perform. Life before coffee for me was a drag~ lol!! 

I also love steak! 

And I do LOVE a good beer from time to time 

What foods/drinks do you LOVE? 

I’ve been a bit quiet in my blogs the past couple days because I’ve been busy with family.
We had a great Valentine’s weekend and B-day day yesterday for Travis.
He is 39 now and really focused on accomplishing big things before he turns 40! I can’t believe how old we are getting, lol!! 

Yesterday we had a great workout~ I ran in the morning fasted and then did walking lunges. then in the afternoon Travis and I lifted back together. It was a great workout day!! I feel like I am getting leaner every day~ I was 125 again today which is great considering I am ovulating!! 

I feel bad that I didn’t get “all” of my planned workout done today~ I skipped intervals~ with yesterday being a holiday today seemed more like Monday…so I was VERY busy today. 

Anyhow we did have a good chest workout
r-bike 7:30 mins
Bench-LOTS OF BENCH!
45×20
95×10
115×10
135×4+2 assisted
115×10
135×2+3assisted
15 push ups 

flat bench hammer chest press
2 sets of 90#x6 reps
roman chair abs- 2 sets legs straight 

seated hammer chest press
90×10x2 

dips
6 (shoulder tight) 

flat bench fly’s 30’sx10
bench tri dips 2 sets to fail
knee ups 1 set to fail, 2 sets with 20# between feet (this was hard)
Ab wheel 2 sets
hanging sit ups 1 set 

nothing for my booty just yet~ I am a bit sore from yesterday’s lunges…but not much~ good thing it’s leg day tomorrow!!! they are gonna get VERY sore from what I have planned!!! 

Sweet dreams!! (remember sleep is VERY important if you want to be buff!! so try to get in at least 8 hours if you can!!) 

-Michelle 

POA~ BUFFING hard!! + Operation Booty- goal= keep it sore!! 

M- Travis’s Bday!! workout with him~ back, shoulders, biceps, run intervals, followed by walking lunges
T- KIDS BACK IN SCHOOL!!! Chest, tris, intervals and booty stuff
W- Legs- LOTS of BUTT stuff!!
Th-back, run
F- chest, intervals+ walking lunges after intervals
Sa- Legs–booty focus again!!
Sun- run
Monday–I will hit my goal of being 123!!! Start boosting for a week ( it will be a very slight short boost as the beach will be less than 2 weeks away!!) 

I had a tired day today~ but I still got in a good workout and was in a good mood. 

Workout w/ my DH~
warm up r-bike 5 mins
bench
45×25 warm up
push ups 15
bench
95×10
push ups 15
Bench
115×10
135×4+2 with assistance
135×3+3 with assistance 

Incline hammer press
90×10
110×10
90×10 

Flat hammer press
90×6x2 

knee ups on roman chair
1 set to failure
tricep extension machine
60×10x1set
dips
9, 6 

Flat bench flys
25’s x15 x1 set
Bench tricep dips
15
tricep push downs
70×15 

Then we went home and I ran outside~ i went for a little over 2 miles HARD. then I did some more abs…It was a GOOD workout! 

While I was blow drying my hair today I was flexing, crunching my abs and I noticed they are leaning up from the top down to about my belly button~ They are really starting to pop….in another 22 days I will be exactly where I want to be for our trip!!!
I love Buffing!! 

I also LOVE our question of the week this week:
With Valentines day just around the corner…this week’s question is : 

What’s your LOVE story?? 

To help you along these memory jogging questions may help you tell your STORY~
Where did you meet your DH?
Was it Love at first site?
How did he propose to you? 

Where did you meet your DH?
My Love Story began back in rural MN at my Highschool….I met Travis one day when he was recruiting teens to lift at the weight room over summer vacation. He tried to “sell” me on the idea and I was NOT BUYING, lol! Then a friend of mine talked me into it and soon after I was getting up EARLY to hit the weight room, just so I could spend time with the DREAM BOAT instructor (Travis). We hit it off and despite a huge age difference. I had just turned 17 and he was 22, we’ve been together ever since (it’ll be 17 years this summer, WOW!!). 

Was it Love at first sight?
I wouldn’t say that it was exactly love at very first sight, but CLOSE…we had instant chemistry! We were made for each other!! When we fist met that I had my guard up quite high. I wasn’t even thinking that he was “boyfriend” material when we first met because I was so much younger than him. Plus he was SUPER HOT!! I didn’t feel like I was even in his league! 

How did he propose to you?
Travis proposed to me in a wonderful way! It was a few days after my 18th Birthday. He blind folded me and drove me about 10 mins away…When he took the blindfold off we were on my Grandfather’s farm up on a hill under a tree looking at a beautiful sunset. Then he gave me a gift~ a teddy bear with a box…a ring box!! He asked me to marry him and I said YES instantly!! It was PERFECT!
Remembering my LOVE story is SOOO fun and makes my LOVE feel more alive than ever!! 

What is YOUR love story?

LOVE,
Michelle 

HOLY COW! This week has been flying by!! Crazy how life gets so much more insane with all 4 kids home on intersession….they are HIGH-MAINTENANCE, but FUN ….today two of them had follow up eye doctor appts, after that we ate, then I brought all of them to Wal-mart to spend Grandparent Christmas and B-day money $$$$$$$$$~…that was crazy! I also got my oil changed and bought groceries while there, then we went to the gym. I did a good 25 mins of cardio warm up and some auxillary lifts while waiting for my DH to meet me there. Here is my workout: Warm up 21 mins on r-bike bicep machine 45×15 50×10x3 lower back extension machine for butt 75×25x2sets Lateral raises 15’sx10×3 upright rows 15×10x3 Front raises 15’sx10 Warm up again w/DH 5 mins lat pulls 130×10x3 seated rows 100×10 110×8x2 High lat pulls-hammer strength machine 90×20 140×10 Shoulder press 50×15 90×10x2 Bicep curls- again 45×15 50×10x2 Shrugs 90×20x2sets hanging sit ups 15 + 10 with hands on hams x 2sets knee ups on bench 3 sets Dinner tonight was spaghetti some strawberries and a bit of cake– I then threw away the remainder of the cake…I can’t have stuff like that in my house or else I EAT it. I am tired from today’s activities and looking forward to a SLOWER paced day tomorrow!!! Well the party went GREAT yesterday for the twin’s b-day…we had a good time at "Fast Lanes". We bowled, ate pizza, the kids drove go carts and then played in the arcade. We were there for about 3.5 hours!! then when we got home had cake and opened presents. Anyhow…I had a once in a lifetime 5 strikes in a row!!! – to start off my game of bowling. I was in shock after the first, but then with each strike I grew more and more amazed!! It was really fun to hit those 5 strikes. I hardly bowl…this is the 3rd time in the past 2 years and before that I hadn’t bowled in about 10 years. Maybe I should become a bowler, lol!! I kinda choked a bit the rest of the game, but did get 1 more strike for a total of 6~ which has to be a record for me for SURE!! The kids were quite improved in their bowling skills also…we went a couple months ago for Gracie’s birthday~ It’s so amazing how quickly Kids improve at things! So the buffing is better because I am not having pizza or cake today~ LOL! It’s strictville for me from here on out, until the trip! Then I am going to ENJOY!! I am really getting excited!! I talked with my sister about her cruise and she gave me some GREAT tips!! My workout yesterday was supposed to be learning to swim, but the instructor had an emergency and couldn’t meet. I was disappointed but not sad because I was DREADING it so BAD! I seriously don’t know if I’ll reschedule. I may just take the kids to the pool a time or two this week and decide from there about my swimming future. I did legs instead and it was a good one. I set 2 new goals yesterday to be 123 by Feb 23rd and to squat 185×4 reps by Mar 3rd. those goals helped me get through my sweaty workout today. warm up 14 mins on r-bike– I am sore and stiff from my run yesterday…my knee is good but a bit tight, so I warmed up extra long squats 45×10 95×10 135×10 155×8 155×7 Dead lifts 135×10x3 sets Bulgarians BWx10 25’sx10×3 sets Leg curls 90×9 90×7 85×10 Leg extensions 110×15 130×10 150×10x2 Knee ups on roman chair 3 sets to boredom Full extension sit ups on hyperextension machine 2×15 reps lower back extension machine focus on butt 70×25 90×25 Walking lunges 55#BB on backx30steps x2 sets then a short walk outside around the block, about 1/2 mile It was a good day today!! -M

How do you like my truth hammer for today: “YEAH that’s right..I’m gonna be BUFF!!!” 

Buffing Begins today c-day 5
And so far all is well in the diet category:
coffee with cream and sugar (I may need to cut this sugar and cream out, but I’ll wait until next week, lol)
brussel sprouts
a carrot
3 scambeled eggs 

Getting in all of my planned workout today will be tough due to the B-day celebration. BUT I already got in a GREAT run! I warmed up 5 mins on the elliptical and then ran on the treddy for a total of 22 mins (i also walked for 2 mins)…in the total of 24 mins I went 2.95 mi. 

About half of my intervals were at 9mph with recovery at 7, the other half were at 8 and 6. I also did 1 at 10mph.
I stretched a bit afterward~I felt GREAT! and my knee was good! 

Have a Killer day!!
YEAH that’s right..YOU are gonna be BUFF!!! 

-M