~~BuffMother! GET BUFF~~

Yesterday was a semi-off day for me…as most of you know I have a personal challenge of to workout “everyday in MAY” even if it’s only 11 mins and yesterday it was just about that.

I started with testing my back a bit with about 30 seconds of easy jumping then I rode the bike for 2 mins, did a set of pull ups (10) then bike for 2 mins; pull ups (6) then about 5 mins of yoga; then bike for 3 mins and finished off with3 mins of biking and one last set of pull ups (8).

It was perfect and short enough so that it actually feels like I had a rest day yesterday.

Today, I slept in cuz we finished up late watching season 1 of “24″ last night (BTW- I love NETFLIX!!!)…I got up too late to make church feeling discouraged too, bad!

I ended up sitting outside for quite awhile, then I cleaned (dishes, laundry, mopping, vacuume, etc…) and just now I got done with my run and ABS. I feel GREAT and am so fired up for a SPECTACULAR week ahead!!!!

MY PLAN:Oh my!! it’s already week #9 in our countdown to summer challenge !!! your mission On A Mission!!! this week is simple– Drink 1.5 gallons of water a each day

DAILY~ ABS!!! and have fun…last week I did good on this I played catch with the FB with my DS, juggled and played tennis with the kids. This week I hope to play tennis with Travis, go to the golf range and shoot hoops in my driveway! I also want to bring my girls to the new gym for dance class on Wednesday.

M- Legs and shoot some hoops with kids afterschoola

T-Back and a run

W-Chest at new gym in the afternoon

Th-run and tennis with Travis

F-Legs

Sa- Back and run

Sun-Chest(short workout–maybe just a bunch of push ups)

I am SOOOO happy to report that my back is really healing up great after the chioro appt I had on Thurs! I didn’t realize how much pain I was in for the past 2 months, now that it’s gone I feel like a new person!!! Next time I will go to the chiro sooner!

Let’s all have a SPECTACULAR week!!!

-Michelle

Hello my dear sexy friends, today is May 14th - One month is left until my 34th birthday and that means my Birthday COUNTDOWN is “ON, like donkey KONg!”

I got CRACKED at the chiro this morning and I HOPE my spine will stay in line~ he said I had a BUNCH of bones “OUT”…probably part of why my back and neck have been hurting, DUH!

Today was my 16th day of working out in a row and I’ve got some major MOJO!!! I FEEL GREAT!!! I hit the gym with just an hour of childcare left so my workout was FAST~ here’s what I did:

Warm up r-bike 5 mins

chest press- just for warm up

75×15x2sets

bench press

45×10

95×10

115×10

125×5

125×6

115×6

Tricep extensions- skull crushers

55×8x3sets

Incline flys

30’sx10

35’sx10

40’sx10

knee ups on roman chair 30reps

DB bicep curls

30’sx8

35’sx5

BB bicep curls

55×10x2sets

Incline Hammer Strength press

90×10x3sets

knee ups on roman chair 30reps

Stair mill–

18 mins of intervals most at level 10 and rest at 8– total of 116 floors

TIME WAS UP!!!

-Michelle

I got in a good little leg workout today despite a kink in my neck- OUCH! I finally broke down and took some advil to help relieve the pain. I hope that tomorrow I’ll be back to normal. I’ve done well with this week’s challenge….I had 3+ greens yesterday: Lettuce, pickle and veggies in chick tortilla soup. And so far today I’ve had a Red pepper and SALSA & I plan on having a chicken salad for dinner.

let’s all strive to be inspiring SUCCESS STORIES!!!

Your friend,

Michelle

P.S.

I didn’t seem to have much to write today for some reason so I’ll share some of my recent “Q&A’s” with you~

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Title : Re: Herbal Remedies for Breasts

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Q:

Hi, I wanted to know your thoughts on herbal remedies for breast enhancement. I have had 3 babies who are now all in their teens. With age and significant weight loss recently I have found that my breasts have totally “lost their starch”. I have read that herbal remedies can promote hormones to enhance this problem. As a mother and woman into fitness, can you tell me if these are worth while? I really have no desire to have surgery for improvement and know that your theories through your website are hormonal based. I would be most grateful for any of your thoughts on this subject.

A:

Well,

Despite big promises, don’t believe the hype. Herbal supplements don’t work to regain breast tissue. I personally tried it, lol!

Great job on getting back in shape as a mother and know that a great body outweighs having boobs any day.

BTW- I’ve never regretted my breast augmentation or have known any woman who has regretted it:)

Take care!

-Michelle

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Title : Re: Creatine?

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Q:

Hi buffmother~

I just read your article on creatine for women, I think that it would be beneficial for me to start taking it. Would you mind giving me a recommendation on your favorite brand/type?

Thanks!

A:

I personally prefer creatine that is in a punch form…Like BSN NO-EXPLODE or XYIENCE’s NOXCG-3 or EAS’s.I’ve also taken the Body Fortress Creatine Punch from Wal-mart…it’s good.

The key is to take it consistently and LIFT HEAVY and often while on it

Go for it!

-Michelle

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Title : Re: tips for beginners..

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Q:

when and/or how often do you change your workouts? as far as lifting, that is…. also, any tips you may have for a beginner, i would love to hear! thanks!

A:

HI! thanks for your nice friend request and note!

I us my Hormonal Timing training program. the program consists of 2 - 2 week phases~ so every 2 weeks I change things up.

As for beginner tips, stay focused on creating consistency in your workout routine. I started with the goal of working out every other day. NO EXCUSES– once I got that habit down I upped my frequency. Also, remember the fact “Muscle Burns Fat” so strive to build and keep muscle on your body~ it is the key to you getting lean.

If you are interested in learning more, please check out my site www.BuffMother.com.

thanks! and BELIEVE you can reach your goals!!

-Michelle

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Title : Re: some insight

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Q:

hello I wanted to say hello and say that I think you look great. I am currently getting ready to start my goal to fitness. I have always read about it wanted to be that person with great abs and toned body but struggled to make it happen but I am now on a mission starting this week to make a difference in myself and I am looking for motivation and others who have been there and accomplished it and you look to have done that and you look great. My goal is to loose weight of course and with that gain muscle and get toned I like muscle and would love to someday see it on me. Can I asked what worked for you? I know all our bodies are different but some insight is always great. I am going to start a 3 month program of weights cardio and healthy eating I just know the first month is always the hardest for me to get past. Any input would be awesome and appreciated. Keep up the great work.

A:

HI! thanks for your nice friend request and note!

I us my Hormonal Timing training program. the program consists of 2 - 2 week phases~ so every 2 weeks I change things up.

As for beginner tips, stay focused on creating consistency in your workout routine. I started with the goal of working out every other day. NO EXCUSES– once I got that habit down I upped my frequency. Also, remember the fact “Muscle Burns Fat” so strive to build and keep muscle on your body~ it is the key to you getting lean.

If you are interested in learning more, please check out my site www.buffmother.com

thanks! and BELIEVE you can reach your goals!!

-Michelle

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Title : STRECH MARKS, TWINS??

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Q:

I’ve seen your progress looks terrific- question= You had twins?? did u get stretch marks cause does not look like it- but if u did just wondering if they do go away if the more muscle you build or what? fill me in please—thanks

A:

Hi, No stretch marks here, PRAISE GOD!! But I can tell you my tummy was a mess after having my 4 kids and YES building up your abs and all your core muscles really, really is the key to regaining your tummy!

You can do it!!

-Michelle

p.s. I wrote a book “After Baby Abs” that may interest you~ you can get it on amazon.com or on my website www.buffmother.com

ready, set, GO! or NOT…

I feel like I wanna get going for the week today, but I don’t really want to start. Do you ever feel like that on Monday?

When I feel this way I like to either take action- like cleaning or sitting down to write in my journal/blog a bit; setting a plan of attack for the week often helps my Monday Mojo get rolling….Let’s hope this works!

Plan of ATTACK (POA):

Week #8 minichallenge- eat 3 greens a day–and I’m finishing my buffing~ extra cardio for me this week.

Mon- legs (back rehab still, so my leg workout will be light and modified)and intervals/cardio; Mother’s day tea with my DD at school

Tue-upper body and intervals/cardio

Wed-LONG intervals/cardio day; kids out of school- must visit the gym in the morning or evening

Thur-legs (back rehab still, so my leg workout will be light and modified)and intervals/cardio;kids out of school- must visit the gym in the morning or evening; meet with Emily my photographer for a walk;

Fri-upper body and intervals/cardio; kids out of school- must visit the gym in the morning or evening

Saturday-upper body and intervals/cardio

Yesterday was a good Mother’s day…but I was not a champion as far as my diet went this past weekend. I “fell apart” on Friday with my diet and kept up the bad food intake through yesterday. Maybe that’s part of why i am in a brian fog today, lol!

BUT! the great news is that I worked out on Saturday and yesterday. My “every day in MAY” personal challenge is really going GREAT!!!!!

My workout yesterday was small but very effective~ I rode my upright bike for 20 mins and did several 40second intervals (40 sec hard; 40 sec easier) which I really liked. 40 seconds is much shorter than a minute! I’m going to try those on the treadmill this week.

Friday’s workout was kinda almost a rest day…i didn’t end up doing much of a leg workout, but I still got a little sore.

Saturday, I worked my upper body and I felt really strong and good!

My workout went kinda like this:

r-bike 4mins

chest press machine- 3 sets to warm up

pull ups 11, 6

hammer strength wide bench press

90×12x3sets with feet on bench

knee ups on roman chair- 2 sets

HIgh lat pull- H.S.

45×15

70×10

75×10x2 sets

Bicep curl macine

55×10x3sets

Calf rotation machine

150×10

190×10x2sets

Ran for 6 mins– my back was sore…so I decided to lift more smile

Shoulder press machine- sitting backwards

70×10

80×10

90×10

hanging sit ups- 2 sets

Bicep curls- HS machine

45×15

55×10x2sets

Lateral raises with 10#plates- 4sets of 10 to 15 reps

Wide lat pulls on knees on cables

50×15

65×10x2sets

paired with Posedown biceps

30×10

40×5

30×10

let’s get our MOJO rollin’ this week~ Summer is almost here!!!

I’m a MOJO MAMMA!!!

~Michelle

p.s. be sure to get excited for our next Team BuffMother! contest starting June 1!!!!