Hi all!! I expect many of you are enjoying "Spring Break" with your kids during this month. I am headed into Spring Break next week...so I thought I'd take some time while I have it to give you some news!!
- Last week we finished up our "21 day Kick the Habit" contest- I have gathered the entries and will be announcing the winners later this week. Each winner will get a FREE Long Sleved "BuffMother!" t-shirt. Perfect workout wear for your "warm up" time at the gym or your chilly morning cardio! If you missed the contest, don't fret...I'll be publishing the 21 day program as a FREE downloadable e-book for all of TEAM BuffMother to be available this April.
- We will be having a 10 week Team BuffMother contest staring at the beginning of April. This year I'll be sharing my private coaching videos with you as we go along through the 10 weeks. It's a ton of GREAT info and you'll be continually inspired which will help you stay consistent through the 10 weeks!! The winner will get a Miracle 8 training package with me-- a $2000 Value!!
- The updated BuffMother.com website is almost complete!! My team of experts have been working hard toward making it fresh, new and pretty! The next update task will be our Rally Room. Thanks for all your support and promotion of www.BuffMother.com!! Without your commitment I couldn't afford to keep investing into the site~ You ROCK!!
- Team BuffMother is doing the Warrior Dash in Kansas City on May 5th...EVERYONE Is invited!! Our team wear is based upon LMFAO's song "sexy and I know it"....I'll be having tanks printed for all participants--but the rest of our outfit is up to you, some ideas include- wild animal print pants, headbands and gloves-- white retro sunglasses, fishnet stockings for under your shorts- a crazy afro wig- some rapper bling, etc...Let's have fun~ "I WORK OUT!"; "Wiggle, Wiggle, Wiggle, Wiggle, Yeah!"!!!
- I am currently taking on new online training clients. My most popular program is the 6 week Customized training package...details are below. For more info feel free to email me directly at email@example.com
6 Week Custom Hormonal Timing Plans:
I’ll create a customized Hormonal Timing Diet, Exercise plan and supplementation program based on your hormonal cycle as
well as hundreds of other variables.
This is the best way to learn how to live a Hormonal Timing Lifestyle because I’ll design the program specifically for you.
I’ll begin by learning every critical detail about you. Then, I’ll use this information to map out a very specific strategy so you
can hit your personal goals as quickly as possible. I strongly suggest you start out with this 6 week program because I do
all the work to figure out your specific diet as well as your exercise program according to your cycle, present state,
your goals and the equipment you have access to. This means there is no guesswork on your part. Simply follow my
directions as they are laid out specifically for you! It’s the fastest way to learn about Hormonal Timing. If you lack patience,
like I do, you’ll want to get started quickly so you can see results as fast as possible! I promise to custom design a perfect
Hormonal Timing POA made just for you. With me as your coach, failure is not an option!
• We'll start with an initial client fitness/diet questionnaire to assess you fitness and diet history
• I will then do a complete questionaire and photo analysis to assess your current status and focus on
the specific actions you need to attain you most beautiful physique.
• I will provide you with a 6 week personalized workout plan to fit your hormones,
current fitness level, specific needs (home or gym workouts) and goals.
• I will also provide you with a customized 5-4-3-2-1 Diet™ and meal
plan including supplement recommendations
• I will be available to you via e-mail for initial program questions and will
offer constant support throughout your program via the Rally Room.
• Mental Strategies and tools will be incorporated to help you attain Belief,
keep a positive mental attitude, live with a legacy perspective and keep positive momentum.
Let's attack it this spring so that we can be Buff and Beautiful in our Bikini's this summer!!
I am off to get some work done and then my WORK OUT!!
The cold hard truth hit me last night regarding my diet...I've been a super slacker and I am a carb addict (have been for ages...but I'm in a relapse!). I ended up eating way to much dairy and gluten for my poor tummy to handle yesterday and ended up with a tummy ache all night and part of this morning. The distance between what I KNOW works for me in my diet and the ACTUALLY DOING IT is way to far right now!! The cold hard truth is that I need to put much more effort into my food choices.
In order to break my current carb addiction I am going very low carb for the next couple of weeks-- it's going to coorelate perfectly with my buffing phase and hopefully catapult me towards a successful training period for the Warrior Dash. There's just about 58 days of training left befor the event!!
My plan to run yesterday never happened...my DD was still sick, so I spent the afternoon at the DR's office with her. She's doing better today-- NO FEVER FINALLY, so she'll make it to school tomorrow, YAY~!! Today's cycle day 3 for me, I have more energy than the past 2-- I have slept and insane amount the past 3 days! I guess my body likes to make up for the BAD SLEEP it gets during the last week of each cycle....
My plan for today will be to get to the gym EARLY so I can tan and run on the treddy before my son arrives for our lifting session. We have legs on tap! It should be a GREAT workout!! Here's the tenative line up: Leg Press, Knee ups on bench, Walking lunges, High Knees, Bulgarians, Laying side leg raises, Smith Lunges, Butt Squats, lower back/booty extensions.
Low, Low Carb will be tough, but I need to do it to "reset" my body and mind!!
Time to be HONEST and face the reality of my own weakness!
I can do it!!
Hey!! I'm back from my ski trip to Keystone...it was an amazing time! I skied 2 days, fell approximately 30 times and have only 1 bad bruise to show for it!! LOL!! It was a great break from real life and now I am trying my hardest to "RE-ENTER" life at full speed--- TOUGH to do!!
Anyhow, I came home a sick little girl and the mess that occurs when Daddy babysits for 4 days Layla stayed home today and I spent the day catching up on work, cleaning, cooking, shopping, laundry and got in a good chest workout with my boy.
Time to call it a night...but TOMORROW, I start the clean eats challege with Ya'll! Whohoo!!
In spy movies, I just love it when the spy goes out on a mission and has to go "dark"...they are invisible to their support team and just out there on their own in the danger. Well, I am going "DARK" for a few days-- my vacation mode is on and that means little to no computer time! I need the break from time to time.
Anyhow, I've been keeping super busy as I prep to leave-- I feel pleasently prepared. However that could change as I start packing, lol!! I always go into hyper drive when trying to pack for a trip-- too many options of what to bring, wear and pack??
Okay, in other news....I remembered something about myself this week. I find the most success in my eating when I eat 3 bigger meals daily vs. 5-6 smaller ones. There are several reasons why:
1- I can eat MORE at 1 setting-- I like eating bigger portions
2- I don't get overwhelmed with the prep/eating time when eating more often-- it's takes too much focus for me-- I'm not that focused, lol
3- Mentally, I don't feel like I am dieting when I eat fewer meals.
4- I have insulin resistant issues-- so eating less often helps my insulin to go down sometimes which actually allows me to burn fat
5- I dislike eating early in the morning-- I like eating my first meal about 3-5 hours after waking up-- extending my "fast" helps me burn some extra fat and gives me a chance to do fasted cardio from time to time
6- it's less stressful to my digestive system. I digest better when my enzymes are strong (utilizing them less often)....my body feels less stress from eating less often
Here's an interesting video that explains some of what I am talking about: http://www.cynthiapasquella.com/featured/how-eating-5-to-6-meals-a-day-can-make-you-age-faster/
So, just now at 9:15 I had a good breakfast of 2 whole wheat blueberry pancakes (not typical for me to eat grains), with butter and real maple syrup, 3 small strips of pork bacon, a "Carnivor" choc protein shake in water= CCFP and I've had 2 cups of coffee with half'n'half.
My plan is to use this fuel as a pre-workout meal--- I'll be hitting the trail for a hill workout after it digests-- at about 11:00
Alrighty, we'll I am off to do some laundry, run, pack, lift weights, get my son's hair cut and then RELAX before I fly out early tomorrow. I'll be back Monday!! Please, pray that I don't hurt myself skiing!!
Habit BROKEN or ATTAINED!
If you participated in the contest, Be sure to Submit your official entry by March 4th= starting stats, final stats, a written paragraph sharing your thought about the contest, and at least 1 photo of yourself to firstname.lastname@example.org.
Stats (start and end):
A short paragraph on your contest results, did you break or attain your habit??
Send your info and at least 1 photo to, email@example.com
Tonight's workout was great! Once I got moving that is :)
Todays workout was basically just intervals plus a tish extra cardio.
10 min warm up on r-bike
3min warm up at 7mph
8 for 1
9 for 2min
8 for 1
10 for 2
8.5 for 1
10 for 1
8.5 for 1
10 for 2
8.5 for 1
11 for 1
8.5 for 2
11.5 for 1
cool down at 7
Total of 23 min on treaddy
easy on off intervals...additional 10 min
Then 3 sets of bent over flys for rear delts
on hard set of knee ups on bench
3 sets of calves
one hard set of roman chair knee ups
oblique machine 2 sets
NOW I ate for post workout
1/4 c almonds
6 oz of sweet tater
2 cups asparagus stir fry
5 oz chicken
1 teaspoon ranch dressing
and I have a gut ache...I think it could be the sweet tater--ouchy~xx(
Tomorrow is Chest tri's more intervals :)...but no running
Have a super night!
Here is my leg workout from yesterday:
10 min. r-bike warm up
Free motion squats 3 sets warm up for squats
Cleans- form practice
Multi-hip down motion
Seated leg curl
60# on backx15x2
I was dying on these...all I could think was me on stage in that ity
bity bikini with a loose caboose! That kept me going
Roman chair knee ups
I am sore today...For my workout tonight I have to run intervals and
do some abs.
Have a super one yourself!
3 days...Just 3 days to Go!
Do you remember how focused you were during the first 3 days
of this contest- REGAIN That EXCITEMENT!!
You can accomplish a lot in just 3 days of effort.
Kick it in; Kick your habit!!
TODAY I have a photo shoot with the local paper the Morning News for the story they are doing on me and my company BuffMother! I am very excited, so I have to prep for it which includes:
2. apply some self tanner
3. whiten teeth
4. make up
5. false eyelashes?? maybe
6. hot roller hair
7. wear the perfect out fit...most likely one of my BuffMother shirts and my BuffMother Bracelet
Another factor I have to figure into all of this are my 3 little girls that I have to take care of while getting all of it done....so this is about a 4 hour project
Wish me luck!!
AND have a super Friday yourself- I'll check back in with my workout.
I had Better than nothing type workout...i had my photoshoot and it lasted 1.5 hours then attempted to workout with no fuel ...better than nothing. Tomorrow's will rock!!
warm up on bike 5 min
Tricep extensions on Free motion
Tricep one arm cross over pull downs
flat bench flys
25#db's high and slow x10 reps
kickbacks slow and hard
4 days to Go!!
Today is wake up call time-- are you truly taking control of your life??
Please READ and DO today's task and workout:
We just have 4 days to go...make it count!
All of your workouts look AWESOME and
your encouragement is so wonderful....Have I ever told you all how
much I LIKE YOU??? I LIKE YOU all a TON!!
I have been working out hard and sticking to my plan, but being bad
about posting my workouts...please forgive me
Here is what I did this week so far:
Monday Chest Tri's run/bike intervals
Tuesday Shoulders, back, biceps, r-bike intervals plus steady state
for a total of 45 min...I thought I was going to die after this!!
Wednesday: legs again...this went much better than Sunday's workout
Butt Squats one set of 15 @70
Close stance smith squats one set of 20 @70
Walking lunges with 60# bar on back
set 1 24 total steps- then deadlifts with same wt 20 reps
2 sets bulgarians with 30's- 8,6
set 2 30 total steps- then deadlifts with same wt 20 reps
abductor machine 60x10x2(2nd time with these)
adductor 30x15x1 (i never do these)
3 sets various machines wts and reps
Leg Press(new machine)
80x25 getting my feet wet here
trying to focus on my butt on these...I like this machine very easy on
Then a set of knee extensions....then I saw one of my former clients
and started talking too much So then i decided I was done for the day.
Results: my butt is sore!! HOOORAY!!
Have a super day-
I have a run to do here in a bit.
There is just 5 days left to kick your habit!
I certainly hope the daily tasks and workout ideas have helped you
here's today's: http://therallyroom.com/node/51915
I started a post earlier about my workouts and got interrupted by my kiddos...things around here have been very crazy this week.
So here is a brief summary of what I was going to write.
Workouts have been perfect this week!!
Today was back, shoulders, bi's and intervals...plus extra cardio
yesterday was legs...lunge heavy day :)
Sooooooo! Things are super and tomorrow is my pamper day so I will have time to get do some major catch up here...including my training program for the WARRIOR DASH... just 10 weeks away!!
Keep up the super attitudes!! you all rock-
Just 6 days to go...have you liked your results?
Check out this task about creating a happier life:
I have been thinking about this all day...things keep on popping up that make me come back to CHALLENGE=CHANGE
In every thing in life if you want to change you must face the challenge.
NO matter what EASY is not the road to success. If you want your body to change you must Challenge it! My body goes backwards instantly if I don't constantly challenge it.
IT is not easy to be BUFF but it is SO worth it!!
I love Angela's quote "pain is fat leaving my body!" So true, you must be willing to go through the pain to get to where you want to be.
Challenge yourself in every aspect of life and you will accomplish your dreams!!
I hope you like your DREAM!!