Sorry I missed posting yesterday here in the rally room...I had another busy day. I wonder sometimes if I'm "manic", LOL! I go like a mad woman for a couple days and now today it's almost noon and I'm still in my bathrobe?? HA! :hehe: Actually, I am so very, very thankful I have a handsome "Sugar Daddy" who works his tail off so I can "PLAY" with my own business, on my farm and as a stay at home mom! God has really blessed me! I am at a wonderful place in life and expect it to continue FOREVER!!
Yesterday, I got my SQUAT on! It's been a couple months since I've done free bar squats. My new gym doesn't have a squat rack- only a smith machine. My squat rack is still at my old house-- Here's a picture I snapped after I squatted and while I was doing dead lifts....and YES, that's the CUTEST puppy in the world there with me!
All together the leg workout included:
7 sets squats- 45, 95, 95, 115 x4 sets
5 sets knee extensions- 2 super high rep sets single legs x45#, 3 sets with 90 pounds
5 sets dead lifts- 45, 95x10-20 reps
3 sets of mule kick/jumps- from Zuzuka Light's workout
about 100 side jump lunges broken into 2 sets
1 set sumo pushups with a row/twist at top
Hip rotations- standing in a lung position rotating hips like a dancer, sort of... I need to video this! 2sets of 10
one set knee ups for abs
My workout on Monday went great too-- Gunner and I lifted chest hard and heavy-- my high set was 135x2 reps (didn't trust him to spot me)
and I ran on the treadmill afterward. even minute intervals 7 for my easy 9 for my hard-- during 2 hard mins I did 30 sec at 9; 30 sec at 10. The incline was at 2 most the time, but I did up it to 2.5 for about 4-5 mins. During the 20 mins (including warm up and cool down) ...I covered 2.5 miles.
Today is running day again... I guess I need to hit the trail and do hills?? I'll also be lifting back with Gunner at 3...
I should be up for it mentally and physically-- it's cycle day 3 for me today....feeling that buffing mojo coming soon!! I love BUFFING!!
In other news....
Once I get my updated site up and running, I'll announce the new contest-- hoping for that this week!! Here's a peek at it under construction--http://buffmother.mockingbirdcreative.com/
The new site for now is just the exterior portion for now, but we are going to be transitioning the rally room to a similar format within the next month or 2-- it's gonna be a process, but it'll be worth the pain as it'll enable us to grow bigger and for us to communicate easier in the long run!
I had a little conversation about "insanity" on facebook-- thought I'd share-- Keep in mind I have NOT done the workouts, but I KNOW They are INTENSE and very HARD!!
"All-OUT April!!" Is ON!!...I am going all out on my running this month~ prepping for my first 5k race in 10 years~ eeekk!!! What's your fitness goal for this month?
Let me catch you up on the past 3 days:
Friday I worked out like a banshee...I had 30 mins and I got in a killer HEAVY upper body lifting workout during that time-- I even threw in some abs.
Then, I came home did a Zuzuka workout-- ZWOW #11... I had a hard time mastering the mule kicks...but I think by the end of the 10 mins I figured them out-- it's fun to try new exercises!!
and then I Saw a couple long lost friends in the mirror..Ms Hammie and Miss ITband! My running legs are coming back!!
Right after this picture on Friday, I went for a great 5k (3.1 mile run) of intervals outside.
THEN I strapped on my boots, put on my pants and hat--and got my FIRE ON!! Here's a picture of our fire that we built Friday night at the base of TWINS Falls...there was a bunch of old wood that had washed down the gully-- Travis and I lit it up and a BLAST doing it!
Saturday, was another busy, active day--without and official workout. I was SORE from my workouts on Friday + Tired from staying up so late on Friday night. Somehow I found the energy to run errands, bring Gunner to a friend's house, and I dug up about 20 little yearling trees from my old house to bring out to the farm.
On Sunday, I worked in my garden. While I was out there, I got SCARED to death by this big BLACK snake. When Travis heard me scream he knew it was a snake and came to my aid in killing it. He held it down with the rake and I cut it's head with the clipper you see on the ground. NASTY Thing! Black snakes are not dangerous to humans, but I don't like having this big one around to scare me or the girls. I'm sure there are plenty more out there to help keep the rodent population under control, lol!
Anyhow, even after seeing the snake the girls decided to go down to the creek. I bought them all new boots to wear on their journey. Arn't they CUTIES?!
I'm almost done planting my garden-- got some seeds left to plant. AND I have a bunch more trees to transplant from town....I'll be keeping busy outside for a while...I LOVE IT!
I had tentatively planned to do a hill run yesterday, but opted out of it. I'll be getting my run in today instead. It's actually been working great for me to run M, W, F each week.
Well, I have a "to do" list to attack!! Have a great MONDAY!!
p.s. The 21 day kick the habit winners are announced : http://therallyroom.com/node/52256
My wednesday was spent on the MOVE-- working hard on mowing, fertilizing, weeding, moving, cleaning, sorting, and then RUNNING!! I am very proud of myself for getting in my second run of the week.
Today I was down to 128.6...the first time I've seen 128 in a few weeks, YAY!! Staying active works and running works! Now if I can keep losing a pound a week for April, I'll be very happy to have my weight come in at about 125 for the WArrior DASH! It's so much easier to run a bit lighter!!
Tuesday- I didn't get a leg workout in, instead Gunner and I played tennis. So Legs are on tap for today!
I have to go unload my van, get some boxes unpacked and eat lunch so I'm fueld for my workout at 3!
Keep working hard!!
p.s. my plan is for us to start a 10 week contest on th 9th or 16th...I'm just waiting for my new website to be finished prior to starting.
The Warrior Dash is less than 6 weeks away and I'm Running SCARED!! Scared of the race KILLING me! Literally I am SCARED of failing, feeling horrible in the race and dying of physical exhaustion, lol!!
I've been striving to get in my runs lately and feel like I am improving on them each time. At this point I've been consistently hitting it 3x's a week. Last night I ran 6 hills despite being so tempted to skip it all together...I am very happy that I did it, but my body is EXHAUSTED from them and the upper body lifting workout I did before it yesterday afternoon.
The weather has been so amazing since Saturday-- it's so energizing!! the kids have been out exploring on our land-- playing in the creek a bunch-- catching all sorts of tad poles, crawfish and butterflies. Here's TIA with a really beautiful butterfly on her arm-- simply amazing!!!
Anyhow- today I am in Bentonville at our old house--working on a BIG "to do" list that needs to be done so we can get finished with this move/leasing process. I certainly hope that by mid April we'll have it DONE!!
Gotta go for now~ I'll check back in with you tonight after my workout! Legs are on tap-- if you want some inspiration for a leg workout, check out this old blog post of mine-- http://blog.buffmother.com/206
Have a productive day!!
It's interesting how life progresses....It's always a battle to stay balanced through each "SEASON". Weather seasons last just 3 months but life seasons last odd amounts of time and seem to change without warning--I'm not sure I like that? My life seasons seem to last anywhere from 1 to 3 years--and most certainly contain some "Indian summers" within each one, lol!!
Most recently in 2011 I went through a season of Transition-- (spring)
Prior to that in 2009-2010 I went through a season of change, rest and challenge--(fall/winter).
Previous to that in 2005-2008 I went through an excited, dream filled, productive, growth, season... (summer)
And previous to that, well....I can't remember! I was in the throws of FULL-ON MOTHERHOOD, lol!! 2001-2004 were my crazy busy momma years! (fall/winter)
Looking forward...It only makes sense that it's time to revisit the "Excited Dream Filled Productive Growing Season", another SUMMER of my life!! ...BUT FIRST I must go through a SPRING....
Spring time is about Planting, prepping, preparing, fertilizing, pollinating, WORKING! It's about laying the foundation for a productive GROWTH season-- It's about putting in the work needed to make harvest time plentiful!
What to do I need to do in EACH area of my personhoood to have the best spring possible??
Mind- DREAM about each seed planted...PLAN for the outcome I desire...PREPARE with a mindset that will allow no other outcome than success...Stay positive throughout any challenges that could through my harvest plans off target...Take a flexible, yet diligent mindset to every task at hand.
Body- work it, feed it, rest it properly so that each day will be productive...Once harvest time comes I want to have the physical energy to enjoy it! I am living for the long haul...I won't overtax my system and over burden myself-- I will slow down the pace enough to smell the flowers! Each day will be a physical triumph-- my body was made for the labor in front of me this SPRING and each season to come!!
Spirit- I will press into the deep reason behind my existence-- what is my purpose? What is the ULTIMATE GOAL of my labors? I am meant to love and show love to others. Every thought in my mind and each physical act should reflect the love I have been given by GOD for others. I can't control if others accept that love, but I can live through that SPIRIT!
A HUGE part of my season right now is teaching my children. My 12 year old son and my 10 & 9 year old daughters need my guidance, instruction and TIME! When they were younger I was FORCED to give them time...now it's more MY CHOICE. I need to be ON PURPOSE about investing in them...I need to be self sacrificing and self less enough to realize this "SEASON" is a SPRING TIME in their life. What they learn NOW will reap a harvest later in my children's life-- it want it to be a GOOD harvest!
Teaching them about responsibility, pressing into their talents, working hard, finishing jobs, being a good friend, about their bodies, about the world, etc...It's my job, not the TV's or their friends or their school teacher's....The JOB is mine! Time to PLANT within them the seeds of Success!!
MY life is not only about my kids, nor do I think It'd be healthy if it was just about them. I look at my life in quadrants-- Like a pie-- 1/4 of it is about partner in life to my husband! EVERY portion of the PIE is owned by my GOD...He's the ruler over each piece. I have 100% confident that HE is good and will guide me the wisdom I need for each area of my life.
The tricky part of each season is to practice that wisdom and show to stay properly balanced in each area of life without staying "static" or just maintaining. The goal is to continually GROW weather it be Spring, Summer, Fall or even Winter! I'm thankful that I am in a "Spring" of my life...it'll make it that much easier to grow, enjoy, dream and produce!! I love it...SPRING IS HERE!!
Have you thought about what "season" of life you are in? Rest assured that what you do today will affect the length and outcome of not only this season, but those to come. I pray that no matter where you are at, you will press into being your best!! Keep BELIEVING that you can attain your DREAMS!!
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 firstname.lastname@example.org
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 email@example.com.
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, firstname.lastname@example.org
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!