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

www.buffmother.com
I am sorry…I totally missed blogging yesterday?  What happened to me yesterday???–welll WHAM! HORMONES!!!  it was c-day 18 and my hormones have started messing with my brain/body,  I guess I am making it sound worse than it was because I actually had a pretty good day!!!
It started off with cleaning out my Daughter’s closet (thanks for the inspiration on that Lisa)…then I got ready for my massage!!!  I hadn’t had one for well over 2 months~ and it felt so great, but my booty was sore from Tuesday’s leg wo which made it a little bit painful.

Anyhow~ I was very happy to have my booty sore, but MAN!! IT is SOOOOOOOO sore!  I added in BB lunges, a few good mornings, a slightly different DL variation, abductions and lower back extensions to my workout and it is KILLING ME!  By 6pm last night I couldn’t even sit on my butt it was so sore– OUCHIE!!!

I did manage to go for a little run around the block with the kids and do the beginner buffing upper body workout from my book last night~ oh and some wii fit– I was only 29 last night :)  LOVED IT!!

I am considering making today a relaxed workout day–I am so sore still that cardio sounds very painful and so does lifting~ we’ll see– OH and I had planned on taking pics today-I am regretting that I didn’t take them on TUES, I felt my leanest that day, so-I may wait until tomorrow for those too, I’ll have to see how I feel in a little bit….silly hormones they are making me very silly today.

Okay!  I am going to clean out another toy box right now while I listen to Joyce Meyer on my Iphone.
I’ll be back later!
Love,
Michelle

www.buffmother.com
I was out and about Town today!  It was good, but man…errands are a lot of work, lol!  At least now I have a license plate for my new van, my kitchen is full of food, my packages are all in the mail, my son is signed up for football and I got in a good leg workout!!!

This morning I was lucky enough to go for a walk and talk with Julie in CA…she is so sweet!  and then I was off to the races.

It was interesting last night…I saw something on my tummy I haven’t seen for months: a VEIN!  At first I thought it was a bruise, but then I realized it was just a vein.  Hard work, WORKS.

So to review:
Yesterday I did a killer upper body workout
lat pulls
push ups
seated rows
Wide high cable lat pulls on knees
push ups
incline flies
inverted pull ups
tricep dips
inverted pulls ups
knee ups

20 mins of invervals on elliptical

Then today I did legs:

R-bike 5 mins
squat- 3 working sets
barbell lunges- 2 sets
dead lifts- 2 sets
smith lunges- 5 sets
knee extensions-3 sets
walking lunges-2 sets
roman chair knees ups
abductions- 2 sets
calf raises- just 1 set
back extensions- 1 big set

I am off to watch some TV–probably some Olympics included!!!
Keep rockin’ it!!!
Love,
M
p.s. yesterday my greens were PICKLES, lol
Today my greens were stir fry veggies and pickles

www.buffmother.com
GO MONDAY!!!
Mondays are wild for me~ I get rollin’ and end up making a to do list for my day that ends up taking the entire week to finish, lol!

My POA went well last week~
I ended up taking Friday sorta off instead of Sunday, but honestly I did workout some on Friday~ I shot workout videos that day and that was a workout :)…I’ll count it as .5 of a workout, lol
So- I worked out 5.5 days last week!!!
4.5 of them were weights
4 of them included intervals/cardio (3 runs)

Week#8’s POA!!
Buff hard for 3 more days- take PICS
M-upper body and intervals
T-lower body
W-massage!! and a run of intervals and 5 sprints afterward
Th-pics this am, start boosting after pics- CHEST/Tri lifting
F-Back/Bi/Shoulders and run intervals
Sa- legs
Sun- off

5 weight workouts planned
3 intervals (2 runs)

Looks do-able to me!

This morning the weather is cooler, it almost smells like fall outside~ what a wild feeling!! I like it….Fall is FUN for so many reasons, but especially for NEW RESOLVE~ every year my clients seem to get RE-focused and re-ignited come fall and that ENERGIZES me! I can feel it coming…Get Ready for a boat load of new energy around here!!!

Let’s have a GOOOOO attitude today!!! -M

www.buffmother.com
HI~ I just got back from my interval run/sprints/bike workout that totaled 30mins
I ran 4 intervals, 4 sprints and then biked for 10 mins~ fun stuff!!!

I expect  to be able to finish today stronger than yesterday for my eating portion of the CHAMPION weekend challenge, lol~ I ended up drinking a couple beers and cocktails and eating some CHIPS during the UFC fights last night~ so my STELLAR day will have to be today, lol!  The fights were fun to watch, but I thought a couple of them were BORING~ I tell you what though, I would NEVER want to be in a fight with Brock Lessnar…that guy is gigantic and very athletic!  Heath Herring is probably in the hospital still from the beating he took last night–OUCH!

Have a Champion day yourself!!
Love,
Michelle

www.BuffMother.com

I had a slow start to the day~but that was just fine since I didn’t go to sleep until 3:30 last night! haha!

Today, I’ve been good so far on my Champion Weekend EATS, Workout and activities:

c-14
Weight 126.6
protein pancakes CP
Coffee w/ cream and sugar (2cups) T
spaghetti  (ww noodles, beef, sauce)CPG and supplements
Workout- legs
NOXS pills 2 post workout
Boca and brussel sprouts PG

STEAK and stuff planned for dinner!!
UFC fights at 9pm!!

My leg workout went like this:
warm up 15mins of tanning/10 mins on r-bike
leg press x 25 reps
Squats
45×15
95×12
95×10x2

Dead lifts
95×10x2 close stance
95×10x2 wide stance

Knee ups on bench between some sets, stretching between other sets
total sets of knee ups 3
Calves- 3 sets total various types

Walking lungs
55×15x2

Leg curls
90×10, 8, 6
80x 10

Leg extensions
70×15 (one leg at a time)x2 sets
130×10+5 toes outx2 sets
150×10 + 100×5 toes out

Knee ups on roman chair
3 sets
Hanging sit ups
40 total

Smith butt squats 70×10
Smith lunges 70×8
I stopped here cuz my knee was sore and I was lazy, lol!

Now I’m off to get showered and get done with some work~
Have a CHAMP of a day!!!
-M

www.buffmother.com
Oh boy, My kids are tired out from this first week of school.
This morning we had a HARD time getting going~ I still feel half asleep, lol!

anyhow…besides that I’ve had a GREAT, very productive week!!

yesterday’s workout was right on track with my POA~ I think I am going to actually stick to my POA for once!
I did chest, tri’s, abs and a run on the treddy and even some “bonus” cardio on the r-bike after my run!
My weight is holding rather steady too…I am 127 this am which is great for this is my Ovulation bloat day…last month it was insane~ I bloated 6 pounds over ovulation…so being up just 1 pound is GREAT!!!

This morning I wanted to talk about the WEEKEND!
I think I will issue us a little WEEKEND challenge this week~ Let’s be CHAMPIONS and really focus hard on behaving in our DIETS and staying active and even getting in at least 1 workout this weekend.

So…this is the challenge~

On Monday, let’s post ONE day from our weekend that we are VERY proud about- Either Saturday or Sunday. I’d love to see some amazingly awesome eats, workouts and activities on that STELLAR day!

Remember “Champions are made on the WEEKENDS!”

I’ll put up a forum to remind us and for the “results” ~!!!
YAY!

My plans for the day are to video and workout and work, lol!
tomorrow…
work, workout, play with the kids and WATCH the UFC event~!!!
I am stoked for that as always!

Then Sunday, I plan to go to church, relax, workout and probably work a bit :)…

TGIF girls!!
-Michelle

www.buffmother.com
HI Girls!!
I feel like I lost a day of my life, lol!! Yesterday early in the morning (3am’ish) I woke up ILL~ with tummy flu and a fever! All day I was a zombie and drank an entire bottle of PEPTO~ BUT last night I slept all night uninterrupted and woke up a NEW WOMAN!!! I feel almost 100%~ a little bit if my tummy ache is still present, but that’s no biggie cuz the rest of me feels great!!!

I was so sad yesterday that I had to miss my run …but I new it wasn’t a smart idea– so the even day running streak ends for this month. I’ll start a new streak though either today or tomorrow! It all depends on if I decide to lift legs today or tomorrow

My dream today revolves around my Spirit~ I dream of walking in the fruit of the Spririt at all times (even during PMS, lol).. Love, JOY, Peace, Patience, Kindness, Gentleness and Self-Control. I seem to struggle most at staying KIND, Patient and Gentle with those I LOVE most. I suppose with family I expect so much of them and I live so close with them that I can get a little mean sometimes. I really don’t like that about myself… AND I know I can improve~ so my dream is to be an angel at all times.

Let’s all have a GREAT weekend and be sure to have a “Friendly Friday” -reach out to someone you care about and say HI!!

Love ya!!
-Michelle