Summer Buis, Leavenworth, KS (2026)

10/31/2019

Happy Halloween everyone!! 🎃 🦇 It snowed here last night and it’s gorgeous outside but cold!! So I’m sharing a warm and delicious Panera autumn squash soup recipe. Check the link in my bio for the recipe and details.

If you need me, I’ll be cozied up having a nice hot cup of this squashy goodness.

What are your plans for tonight?

PS: Swipe through ⬅️⬅️ to see the snow ❄️ @ Leavenworth, Kansas

05/09/2019

HABITS THAT HELP ME
I wanted to share some tips that have helped me throughout this journey. These are just a few habits that I’ve implemented that keep my stress low, my motivation high, and my mood light and cheery!
-Plan for the week
I know it sounds so cliche but seriously- If you don’t plan for success, then you plan to fail. There are so many great workout programs to choose from out there (, , ) but I ultimately always go back to a very simple weight lifting plan. I know what I’m doing every time I go into the gym and what day each workout is. It keeps me un-stressed and motivated because I am confident in the moves and know exactly what I’m going to do!
-Meal prep & planning
Eating well is so important. I take about 20 minutes on Wednesday and choose the meals for the next week in my app. Then, it converts my shopping list to the grocery app. I pick my foods and then shop for them Saturday. My meals are set for the next week. I spend about an hour every Monday prepping my lunch for the work week. It keeps me from mindlessly snacking (hello! I work from home!) and keeps me out of the fridge and cupboards.
-SLEEP
There is so much research showing that 7-9 hours of sleep a night is not only ideal, but it helps with metabolism, mood, and hunger. I go to bed around 9 every night and wake up at 5:30 almost every morning.
-WATER
We are all made up of like 70% water. That’s a lot. Staying properly hydrated helps curb hunger and cravings. It also help with soothing headaches and works to help your body heal faster and more effectively. Water is the life force, y’all.
-
It’s your turn! I want you to share your healthy habits that keep you successful and motivated! Do you plan your workouts? Your meals? Or do you just make sure you get enough sleep so you are in a great mood all day?

05/06/2019

New week who dis?
😂
I hope everyone e had a fantastic weekend! I want to take some time to tell you all that this week is what you make of it. I started off having a SH*TTY DAY: I didn’t sleep well last night, work was annoying me, and I was not looking forward to my workout. I was trying to make excuses to eat emotionally and to skip my workout. I decided to give myself a little pep talk. It went something like:
Bitch quit whining. You already know you feel awesome after working out. You feel so much better when you eat well. Sorry that you’re tired but you don’t need to be a grumpy as**at to everyone because YOURE in a bad mood.
I know exactly what I need to hear. 😂 So here I am giving myself the little pep talk I needed (I gotta he firm with myself because I’ll talk myself out of s**t real quick) and now I’m thinking positively and I’m ready kill my workout today!
Do you give yourself pep talks? Are they are stern as mine? 😂
Have a beautiful week, everyone!

05/04/2019

It may look like I have it together.
But if you look closely
You’ll see that deep down
My sock is slipping off my heel and into my shoe.
🤪 Happy Saturday, everyone!🤪

05/04/2019

Wish there was enough frame to show all of that gorgeous flower “M” behind me and my matcha. I need a local Instagram friend who wants to go to the farmers market on saturdays and explore the town/city’s different coffee spots. Is there anyone in the area that’s down? I’ll 100% reciprocate!
Spending my Saturday morning exploring the farmers market, having some , and running my usual errands (drop off recycling and grocery shopping). Might actually make my hubby take me out tonight. Not sure yet.
How’s everyone’s else’s Saturday going?

05/02/2019

TODAY -> NOVEMBER 2018
It’s been just a couple of weeks and I’ve only lost a few pounds but I feel so much better. I’ve been sleeping better. My tummy bloat has gone down. And other than my legs being DEAD from leg day this pas Sunday, I feel great. I’ve been eating sooooooooo much better and moving my body more frequently.
It’s just been two weeks but I can’t stress enough how just a couple of weeks have already made a huge difference in my life and my mentality. It’s been such a short time and I can’t wait to see where I am next week. And the week after… and the week after… and the week after.
Swipe -> to see “before” (picture edited because my husband can’t take a serious picture to save his life and because my daughter would be pi**ed if I put her on my IG without permission... I can’t catch a break 😂)
@ Greatlife Golf and Fitness Leavenworth

05/02/2019

It’s just been a couple of weeks, but I really want to share here what I’m doing differently and how it’s already positively impacted my journey. A couple of weeks ago, I made a strong recommitment to getting healthy and I have been doing really great so far. Motivation is fleeting and the lack of motivation has stopped me in the past. But now I’m powering through the lack of motivation and find it again when I’m feeling my muscles moving and my heart pumping. And it’s been amazing.
I want to remind everyone that what works for me may not work for you and you should always work with a PROFESSIONAL to find what is best for you. So, with that said, heeeeeeere we go:
NUTRITION:
I’ve been doing proper intermittent fasting lately. There are a few different types of intermittent fasting but the one that I do (and the one I see most people do) is the 16/8 method. Fasting for 16 hours and eating within an 8-hour window. Now this isn’t hard and fast for me. If I am still hungry half an hour after I finish eating, I’ll eat something small to help. Mainly because I am realistic and don’t like being hungry. I break my fast between 10-11 AM every morning then eat every two hours after that. For me, small meals work best, so I have 5 meals a day, dinner being my largest meal.
MOVEMENT
I really do love working out. When I was deep in my depression, it was hard to find things that I enjoyed doing. Things that I usually did enjoy brought me no joy and I was always exhausted. Just thinking about going to the gym or even walking the dogs seemed like a daunting task. Now I’m working out six days a week and keeping the workouts reasonable. I do three upper body days (chest & shoulders, back & traps, biceps & triceps), one LONG leg day (because I LOVE leg day; I’ll work out for 90 minutes without even realizing it), and two cardio & abs days (one LISS cardio session on the bike and one HIIT/Interval session on the treadmill). I’m working out different parts of my body every day, and there’s enough variety right now to keep me going.
**CONTINUED IN COMMENTS**

05/01/2019

Today’s workout brought to you by MAKING IT WORK 😂
This new gym doesn’t have nearly as many machines nor the variety of my old gym. But that’s okay! We were able to make the cable machines work for everything we needed.
If you wanna give this BACK & TRAPS day a try, do 3 sets of each super set, 15-20 reps, resting 30 seconds between each super set:
• wide-grip lat pull down AND upright dumbbell rows
• close-grip lat pull down AND dumbbell shrugs
• seated cable rows AND hyperextensions
Make sure you have a great warm up (I do 5-10 minutes on the bike) and a great stretch session afterwards. I cannot stress the importance of a good warm up and cool down. It helps soooooo much!
Did you today?

05/01/2019

New month
New goals
New beginnings
New mindset
New focus
New start
New intentions
New results
Happy May ❤️

04/30/2019

FULL DAY OF EATING UP ON
I tried doing this on Saturday and Sunday 🙃 but finally got it done yesterday!
This is a full day of eating for weight loss for ME. I can’t stress enough now everyone is different and what works for me may not work for you. Right now, I’m eating 1500-1700 calories a day, cardio 2 days a week (one LISS session and one HIIT session) and weight lifting 4 days a week (chest & shoulders, back & traps, biceps & triceps, and a looooooong leg day).
This is my second full week “back on the wagon” and I’m so proud 😊 I’ve already lost 4.5 pounds and I’m feeling less fluffy around the waist already. I’m excited to see what happens when I stay on track finally! ❤️
Here’s a pic of dinner last night: Mojo shrimp with sticky rice and carrots, peas, & broccoli. Recipe from
fasting

04/29/2019

FULL DAY OF EATING
up on my insta stories! I’ll convert it to one big compilation video for and get that loaded tomorrow!
After FORGETTING to record some meals for y’all, I decided to just do it IG Stories style instead!
I’m eating right now to lose weight so please know that I normally don’t consume 1500-1700 calories a day; I’m usually in the 2000-2200 range when I’m working out. 😊
Please always remember to talk with your doc first and make sure you’re doing what’s right for YOU and for YOUR BODY. Everyone is different so keep that in mind!
If you have any questions, let me know! I’m always glad to answer what I can or tell you about someone who can!

Jeans:
Shirt: Faded Glory
Tank: Time & True

04/27/2019

Filming a full day of eating for y’all today.
Since getting back on the wagon this past Monday, I’ve only had one not-so-great day and it wasn’t even awful. Today is my “cheat” or “treat” or whatever day you wanna call it.
I don’t really like calling it a cheat day because that implies that I have no self-control. While my self-control does wane and I can and have gone overboard, days like today are different. I’m not eating anything but I’m still paying attention to what I am eating and still tracking what I eat.
I will film a standard full day of eating during the week later on but I wanted to first share that you can eat what you want in moderation, not lose control, and still stay on task with your goals.
Also - this mango dragonfruit refresher from is soooooooooooooo good. 😋

Summer Buis

10/31/2019

05/09/2019

05/06/2019

05/04/2019

05/04/2019

05/02/2019

05/02/2019

05/01/2019

05/01/2019

04/30/2019

04/29/2019

04/27/2019

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