This week is going to be AMAZING!! I am fired up and spent a little time this morning WRAPPING my brain around the week. I also bought some Audiobooks for my phone…I’d been meaning to do that for some time and hope some of the books I got will be enjoyable to listen to!

Gracie’s birthday yesterday was fun!

Now for another couple of “AsK BuffMother!” Q&A’s:

Q:

Is it possible to do hormonal timing with no period?

Michelle! Long time no see huh? I am wanting to get started with the hormonal timing again and was curious if it is possible to do the hormonal timing without a period. I am breastfeeding my daughter and I am assuming that I won’t get my period back until I quit…at least that is how it was with my son. Should I still be experiencing period like symptoms even though I am not getting it? Is what I should be paying attention to in terms of knowing when to boost and cut?

A:
YES!
Even though you don’t really have a normal cycle this point so….go ahead and start buffing for 2 weeks followed by boosting.
In all honesty HT will work even without aligning it with your hormones, however, when you do line it up with hormones it becomes at least 3x’s as effective.
Go for it!! – Michelle

Q:
Question for Michelle: Buffing & Boosting??

I’ve seen a lot of ppl use the term ‘buffing’ and ‘boosting’ here and I would really like to know what it means? Would you be able to explain it to me if you have the time Michelle? Thank you

A:
Buffing and Boosting are the terms I use for the 2 phases of the month when training using Hormonal Timing.
It would be very hard to describe the entire program her in a comment….
But the first thing you need to do is CHART your hormonal cycle and symptoms,
From there you break up your “month” into 2 phases: Buffing- typically cycle day 5-18; Boosting- c-day 19-18, 1-4
Then you work WITH your body to get GREAT results and a BUFF body, lol!
Buffing generally is GO time–intense workouts, more cardio, less food, less carbs
Boosting is generally maintenance time- time to focus on building muscle, fueling your body a bit more with a few more carbs and focusing on STILL getting it done, despite your hormones causing you to feel icky.
Hope that helps a bit,
Michelle

~~~~~~
Well part of my amazing week is going to include workouts~btw yesterday was c-1…so I am transitioning from boosting to buffing this week! I can’t wait to feel more focused again!!

Let’s be AMAZING this week,
Michelle

1. Shoulder Press
2. Side Lunge
3. Pump Ups
4. Underbutts
5. Bicep Curls
6. Step Ups
7. Ladders on the ball
8. Hip Ups
9. Dips- on a chair
10. Calf Raises

I did the first round with low/no weight at a slow easy pace for a warm-up, then did 2 harder rounds at a faster pace with weights.  For rep,s I did mostly around the 10-15 rep range, but more so to fatigue.  On the AB exercises, I did typically do more reps.

If you click on the exercises you will see a short video demo of each.

Fri- Run outside in the HOT! 4 hills, about 16 mins and golf practice with pitching wedge and stretching session

Sat-Trampoline for 15 mins Stretch session including handstands and headstands

Sun- Stretch session including handstands

And Today, ran hills 4 of them and lifted back, shoulders and biceps plus abs

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Today I Got up earlier and had a protein shake for breakfast but it kinda made me nauseous. Despite that, I went ahead and did my leg workout I started with Bulgarians Paired with hip thrusts. And some side leg raises Also added in Some ABS then I did leg extensions and deadlifts followed by squats and hip twists plus more Hip UPS and Leg raises, I also did some hip flexors with bands.

I can certainly tell I’ve been sick with a chest cold the past week and a half. I am so glad to finally be feeling better.

Planning to get some good sunshine Vitamin D later today!!

Have a great one and join in on the All Days In August challenge!

I believe June is the best month of the year!

Workout today

Squat 45×10- warm up plus hip rotations, hip pendulum, femur rotations
135×10
155x10x2sets

Bulgarians BWx10 warm up
10’sx10x3sets

Romanian Dead Lifts
135x10x2sets

Knee Extensions
115×10+5VMOx 3sets

Hip ups/Ball Leg Curls
BWx20 hip ups narrow10, wide 10
BWx10 Ball leg curls

Yesterday, I ran outside at around 10 am, down the hill around the loop 4 times and up again. Walked some, and took it rather easy, but I can feel it today. Run Keeper stats: 1.61 miles, 16:37 duration
The day before we were traveling home from MN and I got in a short run on the treadmill, about 10 mins worth.

While in MN didn’t do any official workouts but was active most days. An entire day at Worlds of Fun, Tubing, Biking, Boccee ball, Pool party with corn hole and diving board fun but overall I felt it was a major break from workouts.  Now I am on task to get feeling good for my bday on June 14th and be in tip-top shape by my Anniversary August 28th. We hope to go on vacation for it!!

I’ve had a few times when I’d say my back has “gone out” in my life.  The first time was when my son Gunner was a baby and then over and over and over again for years.  Each time the pain level was variable.  About 4 of those times, insanely bad, where I couldn’t move fore several days.  Over the past 6 years, my back has been rather good. I rehabed from a major sciatic issue and was super anal and carfefult to keep my back heatlhy.  During that time I’d squat 2x’s a week along with doing all sorts of extra “Butt” work.  So this bad back injury, was the first I’ve really had to endure in a while.  It sucks!  Thankfully it is getting better!

Some of the workouts I created during that time include these 10 http://buffmother.com/articles/10-butt-workouts/

And The MY BOOTY challenge last May http://buffmother.com/mybooty/

Feel free to try them out, they are all FREE and on YouTUBE

I hurt it my lower back on Monday while warming up for leg day.  I was doing some ball transfers and thought I’d go ahead and put the ball all the way over my head with my feet.  I did about 3 reps fine, then on the 4th PAIN!!! my back locked up and that was it! I spent the rest of Monday, All day Tuesday and most of Wednesday rather immobile.  I did get to the chiro yesterday at noon. Dr. Dillon Crawford of Natural State Chiropratic,  was perplexed and thinks most of the issue was systematic. My hip muscles are simply turning off leading to the injury.  I go back on Tuesday for him to do some supplement testing to see if I am taking something that is causing my system to be so mad!  I am moving a bit better today but still have most of my pain in my left hip.

In other news, school is going ok. I got a better grade on my second Genetics exam, so I am not as worried about that class. And I can see the light at the end of the tunnel for a couple of my classes.  Just 50 days until graduation and most of my coursework will be done at least a week before that!! YAY!!

Gunner started a new job today at Ruth Chris’ in Rogers as a server assitant, he looked so handsome heading off to work in his dress clothes uniform.  I should have taken a picture, duh…I have been so bad at taking pictures these days.  Gotta make that a focus, my kids are growing up so fast!

The girls (Tia and Gracie) just got home from the track, post office, store and doing the Wal-Mart grocery pick up. It’s nice to have Gracie as a driver, to do my errands while I am injured…. however she doesn’t know where she is going at all!  I assured her if she gets lost she will not die!

I’ve been researching a few things today.  Wix websites, Buti Yoga, PT Distinction, Caste System, etc…

Fyi…One of my courses is a World Film Class, this is the discussion board post I put up about the movie “Water”

I liked so much about this movie. The beauty of it, the music, the characters, and the authenticity made it a high quality film. That said, I didn’t like the sad story.  I honestly never new about the bad treatment of widows in India.  Them being left to support themselves with no support was bad enough, but burdening them with the belief they were dirty, cursed and unholy because of their husbands death is inhumane. I did know that many Indian girls get married very young, but never thought it was that young!  A girl being a widow at the age of 8, how does that make sense on any level?  The love story between Kalyani and Narayan was the highlight of the film for me. It was a true story of love at first sight.  When she realized his father was one of her prositiution clients my heart broke for her.  She felt so ashamed and dirty that she drowned herself.  The film was just so sad!

Chuyia was such a sweet yet firery little lady.  I felt so bad about her fate to be left alone without her parents at the age of 8.  She was truly a fun addition to the ashram. The ladies seemed to fall in love with her instantly.  Despite their love for her, once Kalyani died, Chuyia was sent off to the wolves as a prostitute. The widows needed someone to take Kaylyani’s place as the “bread winner”.  Sadly, stories like this are all too true even today.  Sex for money is the life many women in tough situations face.  It’s a big cultural issue in India even now, especially for widows like those in Water. It’s also a problem so many other places. Sex slavery is a huge issue for our culture and hopefully more awareness from movies like Water will help us overcome the issue.

Yesterday, Travis and I took our conceal to carry renewal range test. It was fun and we totally recommend Joel Edwarda of www.L2Carry.com.  He also does extended conceal to carry courses for private groups.  I don’t think Travis and I will go that route yet as we typically don’t even use our current CTC much.  I think it doing our range test at Parker’s Range in Rogers was a good way for us to protest the 17 minute student walk out gun protest today!  Let’s keep our 2nd Amendment rights STRONG!  #MAGA

I ended up working when I got home, then hit the trail for a good run outside on the trail.  I ran 15 mins total, pretty much a steay pace down the hill, around my loop 4 times then back up….I ran up the entire way, which is a LONG UPHILL!  After that I did some stretching, quickly changed, then grabbed the girls from school and headed to Gentry for Layla’s piano lessons.  She takes them from a homeschooled highschool senior named Jayme Stabel in Gentry.

On the way we got McD’s and a few groceries.  Once home, Travis and I checked my H 2’s transmission fluid, coolant level, burned the trash, a pile of brush, put up a deer feeder, pulled a blown over/broken down carport out of our pond, cut the tarp off it and then we chilled out watching bunnys play in the sunset.  It was a nice night, capped off by Travis cooking burgers for us!  That happens more and more lately

Today Gracie has a track meet here in Gravette.  She’s running the 200m dash for the first time ever in a meet.  Plus, the 4×100, 400 and probably the 4×400.  This season she’s been wanting to try more sprints and has been practicing the hurdles.  She had a rough crash on those 2 weeks ago, so she’s still trying to get over that…hopefully she can and run a race or 2 of those soon!

On my school front, I have a paper due next Friday.  Some catch up work to do for Genetics and an English Revision hanging over my head.  I suppose I should get those done today along with another YOGA workout plus some AB work, I’ll do this series of 100 ABS on the ball (but will probably do higher reps).

100 abs on ball follow along workout- 10 different ab exercises on the ball for a total of 100 abs!
https://youtu.be/i5UpAU4Fk_g
Full ball sit ups
Ladders
Ball Transfers
Side Ball Crunches
Tucks
Lower Back Extensions
Heel Touches
Middle Touches
Wipers
Crunch
10 of Each for 100 abs total

My legs, but especially are still super sore from Monday’s workout otherwise I was supposed to do them today.  I’ll push them to tomorrow.

That’s all for me, what’s happening in your life?

Toodles,

Michelle

p.s. This is the yoga workout I plan to do today

Today I stared doing just that, I did 2 yoga workout with “Yoga with Adriene” http://yogawithadriene.com

who I have been following online for at least 3 years, SHE ROCKS!!   She’s got a TRUE 30 day series I signed up for, and is constantly adding new content.

I did day 1 and day 2-  These 2 were very slow moving yet very easy.  I did them outside in the sun, it was Sunsational.