www.BuffMother.com

HI Girls!!
It is such a beautiful sunny Saturday here~ I love it!!!
I’ve been keeping busy today with cleaning and soaking in the sun!!!

I also made time to get to the gym for this workout:
Warm up 20 mins r-bike
then this mis-mosh of exercises…I didn’t do them in this exact order, lol

froggy leg curls 4 sets
leg press
smith lunges
abs
leg curls
seated calf raises
walking calves

Intervals on treddy:
15 mins total
4 at 9.5 hard;7.5 easy
2 at 10 hard; 7 easy

finished with 2 sets walking lunges and 1 set light deadlifts

Now we have a BB game and a graduation party to attend, so I’d better scoot.
Toodles,
M

www.BuffMother.com

Time…who has it?  That’s why I believe in doing the MOST efficient, effective workouts possible!

Today I did a GREAT 15min workout:

“Fit in Fifteen!”

Run warm up 4 mins
Sprint 15-18 seconds
Walk a bit
do 20 walking lunges
Walk a bit more
Repeat 5 times*
*Total time between sprints= about 2 mins

15mins is enough time to get in a GREAT workout~
Get after it, being FIT is 100% worth it!!

TGIF,
BuffMother!

www.BuffMother.com

One of my favorite questions my DH asks me is “Did you go to THAT place?”….by that he means did I go to the point in my workout where I felt the pain, where I felt the burn, where I felt the desire to quit, or where I was afraid I wasn’t going to make it?  Did I go to “that place” where a flood of endorphins rush through my body causing me to experience a “HIGH” which is only attained from surviving an intense challenge?  My husband asks me “Did I go to THAT place?” because  He knows that THAT PLACE is how fantastic results are produced.

So I am asking you…”Did you go to THAT place?”

I didn’t today, but I know I did yesterday and I am excited to try to get there again tomorrow….getting out of my comfort zones in fitness and life is what makes my life exciting and helps me thrive.  I believe that every day we need to TRY and do something that challenges us either physically or mentally.  Daily ask yourself , “Did I go to THAT place today?”

My workout from today:
Warm up r-bike 20 mins
Lat pulls
Hammer strength bicep curls
Pull ups- one set of 12
Standing BB military
BB curls
Inverted pull ups
Front raises
Wide Cable lat pulls
Knee ups on bench for abs (2 sets)

Tomorrows plan-
Run HARD– “go to that place” and  lift chest

Think about it
-M

www.BuffMother.com

It was so stupid….All throughout my workout today I kept feeling like quitting~ I had to will my way though today. I’d be in the middle of a set of leg press or smith lunges or walking lunges or in my intervals and the thought to quit kept popping into my head :horns: –and each time I said “NO”, lol! It was one of those days when I wished I had a trainer/workout partner there pushing me on….But do you know what kept me going~ YOU!! Knowing that you’d be proud of me if I pushed through and Knowing that day after day many of you have to push through too. SO THANKS for the PUSH!!!

My day has been a good one!! I got up, showered and shaved right off the bat~ which is odd for me…typically I wait until after my workout or at least until I am awake to do all that. Then after I dropped the kiddos off I went to see my friend Brent…He opened a cool training studio/gym here in town about 2 months ago it’s called “ROCK Bottom Gym” www.rockbottomgym.com

Anyhow, I went to check it out and help a client of his with her contest posing~ it was really fun! While I was there I tried out his Jacobs Ladder -NEATO!!! It was very cool!!
Then I got a massage!!! IT WAS AWESOME!!!
Then I came home for a bit to eat, work and prep for the gym.
At the gym I did a leg workout

warm up r-bike 10 min (levels 3 and 4)
Leg extensions 90×20
130×12x2

Leg press (one leg at a time)
45×10x2
70×10x4

Smith Lunges
50×10x2
100×10x3 (last set on step)

walking lunges
45×15x2

knee ups on roman chair
35

stretching- for my lower back and glutes

Leg curls
80×10
90×10x3

Calf rotations
130×15
Walking calves

Then I ran 1 min intervals~
a couple at 8mph, a few at 9 and 3 at 10mph…my recovery mins were at 6 and 7.

Now I’ve gotta GO to Wally World~
See ya later BABES!!!
:cheer:
-M

www.BuffMother.com

A common theme for today seems to be that….You MUST~Take responsibility for your happiness…

There are so many unhappy people because most of them are not doing anything for anyone else.  Do you want to be happy…then strive to make someone else happy! 

Do something for someone else
Go out of your way to help someone
Encourage someone
Befriend someone
Say hi to someone

Part of what I loved about training in the gym was the fact that simply smiling at someone made them perk up and seemingly work even harder.  I loved being an encourager; I encouraged others not only with my words, but by always setting a good example.  So realize this, people are watching you and listening to you.  They need encouragement and need to see your good example and the fact that you enjoy your workouts.  Simply being aware of the fact your actions can encourage another may just change your behavior enough to bring you to the next level.  Consistently live life like you are being watched…because you are!

In the BuffMother! Rally Room you are given a real opportunity to impact your happiness by helping others.  The best way to fell better happier is to encourage someone else.  It is so gratifying to know that you can impact someone else’s day for good.
Take responsibility for your happiness; Strive to be being an encouraging sight for others to see.

This afternoon I DID~ I led by example and Loved every minute of it!!

Warm up
7 min r-bike
Push-Pull Upper body lifting
bench
95×10x3
Lat pulls
130×10
150×10x2

Knee ups on bench
30

Incline hammer press
90×10x3

Decline sit ups with oblique twist 20, 24

Seated Rows
100×10
110×10x2

Knee ups on roman chair 35
Ab glider
20 w/ 20#

Arnolds
30’sx10×3

Wide Cable lat pulls (on knees)
50×20
65×12

Pose down bicep curls
30×15x2
40×10x2

Bent over lateral raises
12’sx10×2sets

assisted dips
30×10
paired with assisted pull ups
30×10

super mans and hip stretches
Lower ab leg raises

18min r-bike while reading the RR posts on my I-phone!!

I am going to get after my happiness~ life is too short to waste!!
love ya’ll

-Michelle
 
 

www.BuffMother.com

I feel MIGHTY today, lol!!  I have been very productive already and I am ready to keep that up!!!

Yesterday was great~ I rested and did NOTHING, lol!  We went to church in the morning, then had filet for lunch and then we went looking at vehicles.  We looked at some tahoes, We really need something new, but having NO PAYMENT is just so nice!!  We are going on vacation to MN in a couple weeks, so we’ll decide soon about what to do…..

Well, my photoshoot is now officially set for next Monday, so today I started doing fasted cardio to get this final layer of fat off me.  I ran intervals outside~ it was WONDERFUL!!

here is my POA for the remainder of the week:
M-am cardio fasted;chest
T-am cardio u-bike; lift legs
W-back and run intervals
Th-just fasted cardio and intervals
F-lift legs
S-lift chest and run outside
S- just cardio

I am on a very low carb diet right now~ shooting for only about 1 serving daily.
My weight was 127 this morning.

I’m off to the shower, store, training appt and then home to clean and cook~
have a MIGHTY day!!!
-M

www.BuffMother.com

Today I feel like bragging about my BuffMothers!!! I have so much respect for all mothers and even more for mothers who get after their dreams and don’t settle for anything but the BEST for their lives!!! God has blessed me so much with a TEAM of women who desire to be their best…TEAM BuffMother! overflows with women who inspire me every day!! I could literally write a blog daily featuring them, and I KNOW I wouldn’t ever run out of amazing women to feature!!

Today I want to Brag about 4 of my BuffMothers~
1- Julie of CA…she is 48 years young today and in the best shape of her life! She is set to compete in her second figure
contest in just 5 short weeks!
2- Lisa of NE…she is competing on Saturday in Des Moines in her 3rd figure contest!

3- Deb of NE…she is Lisa’s best friend and is also competing on Saturday in Des Moines in her very first figure contest

4- Trisha of MI….she is competing in her second figure contest this weekend…HEY Trisha, “Why don’t I have your picture?” lol!

I am so proud of each of these ladies because they make NO EXCUSES! They never say “but” or “can’t” or “never”…they say things like “for sure”, “YES I CAN”, “I will”….

BELIEVE in your dreams ladies!! You are NOT too old, you are NOT too busy, you are NOT too fat, you are NOT too injured, etc…
YOU CAN! and if you focus on doing all the things you can do, soon you will be able to do MORE and more and reach higher and higher!!! Shoot for the stars~!!!

Love,
Michelle