40 Days to Fit ~ Day 17

Day #17-FIT tip-
When it comes to greens like lettuce~ the fresher and darker in color the better.  Always  opt for Romain over iceberg. And SPINACH is popped full of nutrients…Popeye knows his stuff!!

Day #17-Featured ARTICLE-

Wanna WAIST?

If you want a Waist, there is more than ABS to think about. I am naturally an “apple” body type…I hold any excess weight in my core…YUCK! Well after having 4 kids (including twins by c-section) I was very scared that I’d never have a waist again…BUT that FEAR and ANGER propelled me towards doing everything I could possibly think of to regain my WAIST. I wanted a WAIST!!!

DO you wanna waist?


Having a waist means more than just working your core it means you need to build a symmetrical, HOUR GLASS figure.  Think of the way an hour glass looks~ wider on top, thin in the middle and wider on  the bottom, right?


Well in order for us ladies to have a waist we need to be sure that we address the “wider on top” portion of the equation.  That means doing upper body exercises for our chest and our backs and shoulders.

A great exercise for building up your back and shoulders is the DB LAT ROW…Here’s a demo~

My workout today was for my back and shoulders (with a bit of biceps thrown in):

Pull ups
10 (over hand), 8 underhand

wide cable lat pulls
60#’sx5 together and 5 on each armx3 sets

Lat pull machine

Seated rows- one arm at at time
70#x10x3 sets

shoulder press machine

Arnold’s- one arm at a time

each set above paired with
DB bicep curls and knee ups on bench

Bicep curl machine
50x10x3 (plus some short burn out ones)

Cable pose down bicep curls

Abs- roman chair, ab roller crunches and side crunches, leg raises

Elliptical 3 mins; bike 9 mins

Please comment for your accountability~ stay focused…24 days left to get FIT!!!

Eat your Spinach!!
BuffMother, Michelle Berger



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