BuffMother!

www.buffmother.com
Do you need some inspiration?  What about listening to some MUSIC?

Music Move Me!!  It inspires me to move…to take action ~
Yesterday during my workout I had some fresh tunes on my i-pod and it fueled me to an “intensity” that I wouldn’t have attained without the beat~
I ended up doing a total of 50 mins of cardio yesterday- 20 mins on the r-bike, then 20 mins of intervals running on the treddy, then another 10 mins of running tacked onto that– in total I ran 4 miles in 30 mins.

This morning as I was channel surfing I saw the video to Daughtry’s new hit “What About NOW?”…and it invigerated me to think about how I can impact the world for good!!  Isn’t it awesome to think that WE can contribute to making the world a better place??

I am fired up as we go into September…I am focused on being a blessing…Let’s “Sow in September”.

Have a super SATURDAY~
Love,
Michelle

p.s. here are the lyrics to “What About Now”- by Daughtry

Shadows fill an empty heart
As love is fading,
From all the things that we are
But are not saying.
Can we see beyond the scars
And make it to the dawn?

Change the colors of the sky.
And open up to
The ways you made me feel alive,
The ways I loved you.
For all the things that never died,
To make it through the night,
Love will find you.

What about now?
What about today?
What if you’re making me all that I was meant to be?
What if our love never went away?
What if it’s lost behind words we could never find?
Baby, before it’s too late,
What about now?

The sun is breaking in your eyes
To start a new day.
This broken heart can still survive
With a touch of your grace.
Shadows fade into the light.
I am by your side,
Where love will find you.

What about now?
What about today?
What if you’re making me all that I was meant to be?
What if our love, it never went away?
What if it’s lost behind words we could never find?
Baby, before it’s too late,
What about now?

Now that we’re here,
Now that we’ve come this far,
Just hold on.
There is nothing to fear,
For I am right beside you.
For all my life,
I am yours.

What about now?
What about today?
What if you’re making me all that I was meant to be?
What if our love never went away?
What if it’s lost behind words we could never find?

What about now?
What about today?
What if you’re making me all that I was meant to be?
What if our love never went away?
What if it’s lost behind words we could never find?
Baby, before it’s too late,
Baby, before it’s too late,
Baby, before it’s too late,
What about now?

www.buffmother.com
15 Years is a milestone!! I’ve been married for 15 years to the BEST man in the world!!! He ROCKS!!

So…we’ve been celebrating since yesterday, lol!!  We went to lunch both days~ I took yesterday as my “off” workout day~
And so I did some fasted running today and after lunch an at home upper body workout!

Life is AWESOME!!!
Love,
Michelle

www.buffmother.com
OH yeah– you heard me!! I am Hittin’ it HARD!!  and lovin’ the results I am seeing~ I can’t wait to take some pics, stats and measurments for you all this weekend!  Hard work pays off…there is no doubt in my mind!!

So…today was legs for me…and like Kermane…My twin … I did legs!  My workout was very good and strong~ I felt great the first half and then ran out of OOOOMPH!  But I barreled through and hit my intervals on the r-bike hard!!    I am so happy I got it done~ NO EXCUSES!

Squats
45×15
95×10
135×10!! first time I’ve done that 10 times since Feb or march:)
135×10
135×10

Dead Lifts
95×10x2 sets

Bicep curls between sets
DB’s- 25’sx20reps too light
55 barbellx10×3

Barbell lunges
65×10…this is where I started to poop out
So I opted for walking ones instead, not much easier :duh:
Walking lunges
55#barbellx15reps each leg x2 sets

Set of abs and stretching in between lunge sets

Leg extensions
110×10
130×10x2

Bicep curl machine between sets of Leg extensions
50#x10×2sets

Leg curls
90×6x3

Calf rotations
190×15x3

Intervals on r-bike 20 mins between levels 3, 4, and 5…various lengths…most 1 or 2 mins

Hope you are Hittin’ it hard~
Let’s all sleep good tonight!!
Night!
-M

www.buffmother.com
My goal this week is to finish out this month STRONG!!  I expect that this week is going to show some fun results from all the hard work I’ve put in this summer!!  I am so excited to be headed into the fall feeling my best~ and looking GREAT too!

Last week I did great~ my “no excuses” motto really kept me going strong-
I worked out 5 days total and am ready both mentally and physically to turn it up a notch this week…here’s a POA!

M- run outside and chest/tri- get grocieries!
T- Legs
W- back, bi, sh, run- massage in the morning- cleaning lady day and I want to get my carpets cleaned too
Th-?  It’s my anniversary!!  It may be a day off…but we’ll see :)..Vikings play on TV!
Friday-upper body and run
Saturday- Photos and legs- bday party for my niece- UFC Event~ Liddel fighths!!!
Sunday- run- church

This week and weekend will be a weird one Football practice for Gunz officially starts, My 15th wedding anniversary is on Thrus,  and the kids only have school four days then have 5 days off over the weekend!  WOW~ that’ll be crazy, lol!

Diet will be key for me this week– I am going very low carb–mostly P’s, G’s and F’s
I’ll also try to throw in some fasted cardio to burn off this last bit of flab….I wanna look great for my pictures on Sat!!!

Let’s Finish Strong Ladies!!
-M

www.buffmother.com
I was so happy today at the gym when my squatting went well…as many of you know I’ve been in “rehab” mode for the past several months with my lower/back hip area. After months of working through pain in March and April I totally STOPPED squatting and doing Dead Lifts so that my back could heal. It almost killed me not to be able to squat, but~ now I am back at it and feeling quite good. I am still a lot weaker than where I was prior to the injury but I am feeling and seeing the effects of being able to do Squats and Deads again!!!

my workout for today:

warm up u-bike 7 mins
Squat
45×15
95×12
115×10x2
135×7

Some abs between those sets-
Ball sit ups 20 reps x 2 sets
Decline sit ups 40 reps x 2 sets

Dead lifts
95×10 to15 reps x4 sets (various foot positions)

Barbell Lunges
45×10
followed immediately by Bulgarians
15’sx7

Adductors
2 sets light quite a few reps

Ran intervals on treddy– mostly at a 3% incline
easy mins at 7
hard mins at 9, 9, 9, 2mins at 9, 10, 10

then some Abductions and knee extensions then my time was up~

My son’s football season is in full season now, so we were tieded up with that yesterday and this afternoon. Later we are going to my SIL’s house for a little tiny b-day celebration for her

Have a great day!
-M
p.s. today is c-day 28 and I weigh 127#…can’t wait to have a SUPER awesome final week for our Super STAR contest!!!

www.buffmother.com
Whew!! I’ve been talking a ton today!! I woke up talking to my girls and son about being sure to smile for “picture day” at school today~ they were all so cute!!!

Then I went for a walk/talk on my phone with my friend Denise, she is always so easy to talk with~she’s a very cool lady!!
We talked for quite a bit about gobs of stuff including Silpada Jewlery…they have some cool stuff!~ she’s originally from Omaha…I have so many friends from Omaha it’s amazing!!

After conversing with her for quite some time, my DH came home and I had to chat with him for quite a bit~ I love him …then it was time for me to head out to my facial…so I chatted with a friend Karen there who actually competed in and won her first figure title this past weekend–I helped her a tish with it and let her use my suits and shoes for it–her’s a picture of her in the royal blue one piece:

here she is in the pink two piece:



BY the way Missy~ another friend of mine competed in that same contest (I was her posing coach), this is her:

Then during my facial I talked almost the entire time about so many things, lol!
After that I got the chance to chat with our BUSY TripletMom Jessica~ she’s ready to hit it hard and get uber buff for her contest that’s about 6 weeks away!! Go Jess!!

Next came my workout~ where I talked to a client I trained back about 5 years ago, Angie…she is such a sweetie! And then I ran into Denise who I had already talked to that morning at the gym and ended up gabbing for another 30 mins or so with her and a cop who was there~ AMAZING things I learned in that conversation about local crime–EEEK!!

Then I got home ate and got set for a long call/interview for business….and after a bit I have a training conference call, so my talking is not over yet for today, lol!

For my workout I did a short workout–
6min warm up on r-bike…then:
Lots of abs and push ups to start
Incline flys
Bench dips
Cable flys
Tricep push downs
more push ups
then done!

I am very excited that tomorrow is FRIDAY!!! This week has FLOWN by!!!
Toodles,
Michelle

www.buffmother.com
I finally got my hair done today~ it had been 8+ weeks…and it really needed it :)  Now I feel like my head is 10 pounds lighter– I’m an AIR HEAD again.

So…I’ve been workin’ hard!!  I am fired up about these last 2 weeks of the contest and really lovin’ the “no excuses” attitude effect on my workouts~ I’ve been getting it done on AUTO PILOT…that works best for me– not to think, just do!
Anyhow…yesterday I did LEGS~
and today was back, bi, sh and running outside:
Warm up while talking to SUPERSTAR Deb Gray~ poor girl had to listen to me huff and puff the whole time, lol!
35min on r-bike

assisted pull ups 20# assist x 10 reps
pull ups
8, 4.5

Seated rows
100×10
110×6x2
*i could feel the low glucose here, so I got a power aid and drank half of it

Cybex lat pulls
135×10
155×6x2

Standing military
45×10
55×8x2
paired with
BB Bicep curls
45×10
55×8x2

Cable bicep curls
70×10x2

Seated military
30’s x10

Arnold’s- one arm at a time
25×8x2

DB lat row- been quite awhile since I’ve done these so really focused on form
30×10x2

ran outside- dog scared the crap out of me! total run of 16 mins- it was misting the entire time, very neat!

I am off to cook some steak and watch some HOODWINKED and later some Olympics
Have a great WED night!!!
-Michelle

www.buffmother.com
There is so much that can be done in just 2 weeks, so LET’s GO!

My personal goals are to get in several workouts and runs…I’ve been slacking on my runs since the July running campaign ended- -so today I start again with my EVEN day running.  I’m gonna go in just a bit.

My week last week ended up very good~ here’s the recap:
m-killer upper body workout and intervals on elliptical
t-killer leg workout–my butt was so sore!
W- beginner upper body buffing workout at home and some wii fit
Th-chest tris
F-back, sh, bi, run on treddy
S-20 min warm up cardio; legs
Su-off

so 6 days of lifting!!! and 2 intervals~
pretty good~

this week’s boosting poa looks like this:
m-chest and run
t- legs again
w- back and run
Th- chest
F-run in am and legs
S- back  and some steady cardio
Sunday= off

I am ready to GO! and remembering “no excuses”
Go!! Go!!! Go!!!

Love,
M

www.buffmother.com
I was up late last night~ we watched the movie VANTAGE POINT…it was okay, but missed something– I’d give it a C…anyhow, so I was trying to sleep in.

HOWEVER, that’s my kiddos cue to run around the house like 4 monkeys~ finally I had enough when I heard a continual loud banging in the kitchen, I got up and LOW and BEHOLD– there were my 3 girls in the TRASH CANS in the kitchen–right along with the trash!  ICKY! …they are out of control!

Anyhow, remember how bloated I felt on Thurs–the day I took pictures– well I weighed 129 that day–and guess what I weighed today 124.4?  Isn’t that insane!  I swear my body weight fluctuations are CRAZY!  So…I’ve considered re-taking my progress pics today, but I don’t think I’ll have time– We’ll see???

I had a really good workout yesterday, I lifted back heavy and then ran:
warm up r-bike 15 mins

Lat pulls (cybex close grip)
130×10
150×6
160×6
170×6

pull ups
8, 6

Seated rows
100×10
110×6
120×6

lower back extension machine
70×25x2 sets

Ab wheel
15repsx2 sets

Low lat row (hammer strength- one arm at a time)
45×10
80×6x3sets

Ab knee ups on Roman chair
40, 25, 15

Ran intervals on treddy- top speed 11mph for ONE of them– about 4 at 9mph and another 4 at 10.5mph
total of about 17mins running…
After my run I stretched really good and realized my booty is still sore!  It is MUCH better, but still sore

My plan today is to get my booty to the gym sometime soon and do something, lol!  I’ll have to modify my leg workout in order to do it since I am still sore.

My “NO EXCUSES” is really working well for me the past 2 days!  I expect it’ll carry me through the weekend, too!!!!
Let’s Rock it!
-Michelle

www.buffmother.com
Hi all~ I’ve decided these next two weeks my motto is going to have to be “NO EXCUSES”!!!  I am sick of letting myself off the hook– for instance today I almost didn’t go to the gym because of the following reasons: I have work to do, I woke up with a bit of a sore throat, I had closets to clean, laundry to do, I am so sore, I didn’t feel like lifting, and I couldn’t find my keys!  BUT guess what~ THOSE are all excuses and I’m not going to let myself make excuses~ it is too important to me to get my workout done.  My workout gives me energy, keeps my body strong, clears my mind, elevates my mood, gives me some “me” time, releases stress, elimiates toxins, and soooo much more!  PLUS, working out IS part of my job

SO…..
<b> “NO EXCUSES”  Allowed for me!  </b>

In keeping with that motto, I did take my pictures just a bit ago~I didn’t feel like it and I know they are not the best (I’m bloated today) but,  I did it anyway!

Here is my workout:
warm up tanning

Flys- warm up
25’sx10

Bench
45×15 warm up
95×10
115×6x3
lots of stretching between sets

Incline flys
35’sx6
40×6x2

Cable flys
30×10
40×6
40×10

Knee ups on roman chair- 2 sets
Ab Solo- throwing med ball machine- first time doing this

Tri-extensions
45×10
55×6x2

Tricep push downs
80×10
90×10
100×10

Tricep kick backs
1 set of 12#’s- rt elbow irritated here

that was all– I am boosting so I allowed myself  to skip the intervals, by the way this workout took 30 mins

NO EXCUSES!!!!!

-M